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  6. Endive vs. Winter melon

Endive vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between endive and winter melon?

  • Endive is richer in folate, manganese, vitamin B5, vitamin A, potassium, copper, and iron, yet winter melon is richer in vitamin C.
  • Endive's daily need coverage for folate is 34% higher.

We used Endive, raw and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Endive vs Winter melon infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Endive
Endive
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +173.7%
Contains more PotassiumPotassium +5133.3%
Contains more IronIron +107.5%
Contains more CopperCopper +330.4%
Contains more ZincZinc +29.5%
Contains more PhosphorusPhosphorus +47.4%
Contains less SodiumSodium -80.2%
Contains more ManganeseManganese +624.1%
~equal in Selenium ~0.2µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Endive
Endive
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B5Vitamin B5 +576.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2740%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B6Vitamin B6 +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Winter melon DV% diff.
Vitamin K 231µg 193%
Folate 142µg 5µg 34%
Manganese 0.42mg 0.058mg 16%
Vitamin B5 0.9mg 0.133mg 15%
Vitamin A 108µg 0µg 12%
Potassium 314mg 6mg 9%
Copper 0.099mg 0.023mg 8%
Vitamin C 6.5mg 13mg 7%
Iron 0.83mg 0.4mg 5%
Sodium 22mg 111mg 4%
Calcium 52mg 19mg 3%
Vitamin E 0.44mg 3%
Vitamin B1 0.08mg 0.04mg 3%
Vitamin B2 0.075mg 0.11mg 3%
Choline 16.8mg 3%
Protein 1.25g 0.4g 2%
Zinc 0.79mg 0.61mg 2%
Magnesium 15mg 10mg 1%
Fiber 3.1g 2.9g 1%
Phosphorus 28mg 19mg 1%
Vitamin B6 0.02mg 0.035mg 1%
Calories 17kcal 13kcal 0%
Protein per 100 calories 7.4g 3.1g N/A
Calories per 10 g protein 136kcal 325kcal N/A
Weight per 100 calories 588g 769g N/A
Fats 0.2g 0.2g 0%
Net carbs 0.25g 0.1g N/A
Carbs 3.35g 3g 0%
Sugar 0.25g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.048g 0.016g 0%
Monounsaturated fat 0.004g 0.037g 0%
Polyunsaturated fat 0.087g 0.087g 0%
Tryptophan 0.005mg 0.002mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0.009mg 0%
Methionine 0.014mg 0.003mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +212.5%
Contains more CarbsCarbs +11.7%
~equal in Fats ~0.2g
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
0
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +825%
~equal in Polyunsaturated fat ~0.087g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.