Endive vs. Russet Potato
Nutrition comparison of Endive and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
endive
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and russet potato:
- Both endive and russet potato are high in potassium.
- Endive has 3.6 times less calories than russet potato.
- Endive has 4.3 times less carbohydrates than russet potato.
- Endive has more riboflavin, pantothenic acid and folate, however, russet potato contains more niacin and Vitamin B6.
- Endive is a great source of Vitamin A and calcium.
- Endive is an excellent source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Endive (Endive, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive has 3.6 times less calories than russet potato - endive has 17 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, endive is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Endive has a macronutrient ratio of 25:64:10 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Endive | Russet Potato | |
|---|---|---|
| Protein | 25% | 11% |
| Carbohydrates | 64% | 89% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Endive has 4.3 times less carbohydrates than russet potato - endive has 3.4g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Endive is an excellent source of dietary fiber and it has 138% more dietary fiber than russet potato - endive has 3.1g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Endive and russet potato contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Endive and russet potato contain similar amounts of protein - endive has 1.3g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both endive and russet potato are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Endive and russet potato contain similar amounts of Vitamin C - endive has 6.5mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has more Vitamin A than russet potato - endive has 108ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Endive and russet potato contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 127 times more Vitamin K than russet potato - endive has 231ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Endive has more riboflavin, pantothenic acid and folate, however, russet potato contains more niacin and Vitamin B6. Both endive and russet potato contain significant amounts of thiamin.
| Endive | Russet Potato | |
|---|---|---|
| Thiamin | 0.08 MG | 0.082 MG |
| Riboflavin | 0.075 MG | 0.033 MG |
| Niacin | 0.4 MG | 1.035 MG |
| Pantothenic acid | 0.9 MG | 0.301 MG |
| Vitamin B6 | 0.02 MG | 0.345 MG |
| Folate | 142 UG | 14 UG |
Minerals
calcium
Endive is a great source of calcium and it has 300% more calcium than russet potato - endive has 52mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Endive and russet potato contain similar amounts of iron - endive has 0.83mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both endive and russet potato are high in potassium. Russet potato has 33% more potassium than endive - endive has 314mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both endive and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Endive | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.01 G |
| Total | 0.013 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, endive has more linoleic acid than russet potato per 100 grams.
| Endive | Russet Potato | |
|---|---|---|
| linoleic acid | 0.075 G | 0.032 G |
| Total | 0.075 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Endive (Endive, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Endive g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does endive or russet potato contain more calories in 100 grams?Endive has 3.6 times less calories than russet potato - endive has 17 calories in 100g and russet potato has 79 calories.
Does endive or russet potato have more carbohydrates?
By weight, endive has 4.3 times fewer carbohydrates than russet potato - endive has 3.4g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does endive or russet potato contain more potassium?
Both endive and russet potato are high in potassium. Russet potato has 30% more potassium than endive - endive has 314mg of potassium in 100 grams and russet potato has 417mg of potassium.