Spam vs. Endive
Nutrition comparison of Spam and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
spam
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spam and endive:
- Both endive and spam are high in potassium.
- Endive is a great source of Vitamin A and calcium.
- Endive is an excellent source of Vitamin K and dietary fiber.
- Spam has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, endive contains more pantothenic acid and folate.
- Spam is an excellent source of Vitamin C and protein.
USDA sources for nutritional information: Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spam is high in calories and endive has 94% less calories than spam - endive has 17 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, spam is lighter in protein, much lighter in carbs and much heavier in fat compared to endive per calorie. Spam has a macronutrient ratio of 17:5:78 and for endive, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Spam | Endive | |
|---|---|---|
| Protein | 17% | 25% |
| Carbohydrates | 5% | 66% |
| Fat | 78% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and spam are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and spam has 3.4g of carbohydrates.
dietary fiber
Endive is an excellent source of dietary fiber and it has more dietary fiber than spam - endive has 3.1g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Endive and spam contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Spam is an excellent source of protein and it has 900% more protein than endive - endive has 1.3g of protein per 100 grams and spam has 12.5g of protein.
Fat
saturated fat
Spam is high in saturated fat and endive has 99% less saturated fat than spam - endive has 0.05g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
cholesterol
Endive has less cholesterol than spam - spam has 76mg of cholesterol per 100 grams and endive does not contain significant amounts.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has 562% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has more Vitamin A than spam - endive has 108ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than endive - spam has 23iu of Vitamin D per 100 grams and endive does not contain significant amounts.
Vitamin E
Endive and spam contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has more Vitamin K than spam - endive has 231ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Spam has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, endive contains more pantothenic acid and folate.
| Spam | Endive | |
|---|---|---|
| Thiamin | 0.264 MG | 0.08 MG |
| Riboflavin | 0.179 MG | 0.075 MG |
| Niacin | 3.175 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.9 MG |
| Vitamin B6 | 0.283 MG | 0.02 MG |
| Folate | 4 UG | 142 UG |
| Vitamin B12 | 0.61 UG | ~ |
Minerals
calcium
Endive is a great source of calcium and it has more calcium than spam - endive has 52mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Endive and spam contain similar amounts of iron - endive has 0.83mg of iron per 100 grams and spam has 0.64mg of iron.
potassium
Both endive and spam are high in potassium. Spam has 80% more potassium than endive - endive has 314mg of potassium per 100 grams and spam has 564mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than endive per 100 grams.
| Spam | Endive | |
|---|---|---|
| alpha linoleic acid | 0.23 G | 0.013 G |
| Total | 0.23 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, spam has more linoleic acid than endive per 100 grams.
| Spam | Endive | |
|---|---|---|
| linoleic acid | 2.436 G | 0.075 G |
| Total | 2.436 G | 0.075 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Spam or Endive .
Spam g
()
|
Daily Values (%) |
Endive g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 spam contain more calories in 100 grams?Spam is high in calories and endive has 90% less calories than spam - endive has 17 calories in 100g and spam has 293 calories.
Does endive or spam have more carbohydrates?
By weight, both endive and spam are low in carbohydrates - endive has 3.4g of carbs for 100g and spam has 3.4g of carbohydrates.
Does endive or spam contain more potassium?
Both endive and spam are high in potassium. Spam has 80% more potassium than endive - endive has 314mg of potassium in 100 grams and spam has 564mg of potassium.