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.
Detailed nutritional comparison of spam and endive is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Spam src
Image of Endive src

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.

Spam Endive
Protein 17% 25%
Carbohydrates 5% 64%
Fat 78% 10%
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 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: Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) and Endive (Endive, raw) .

Spam g

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G Water G
G Starch G
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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.