Endive vs. Zucchini
Nutrition comparison of Endive and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
endive
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and zucchini:
- Both endive and zucchini are high in potassium.
- Endive has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than endive.
- Endive has more pantothenic acid and folate, however, zucchini contains more Vitamin B6.
- Endive is a great source of Vitamin A and calcium.
- Endive is an excellent source of Vitamin K and dietary fiber.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Endive (Endive, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive and zucchini contain similar amounts of calories - endive has 17 calories per 100 grams and zucchini has 17 calories.
| Endive | Zucchini | |
|---|---|---|
| Protein | 25% | 24% |
| Carbohydrates | 64% | 62% |
| Fat | 10% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both endive and zucchini are low in carbohydrates - endive has 3.4g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in endive are made of 93% dietary fiber and 7% sugar, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Endive is an excellent source of dietary fiber and it has 210% more dietary fiber than zucchini - endive has 3.1g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Endive and zucchini contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Endive and zucchini contain similar amounts of protein - endive has 1.3g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both endive and zucchini are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 175% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 980% more Vitamin A than zucchini - endive has 108ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Endive and zucchini contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 52 times more Vitamin K than zucchini - endive has 231ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Endive has more pantothenic acid and folate, however, zucchini contains more Vitamin B6. Both endive and zucchini contain significant amounts of thiamin, riboflavin and niacin.
| Endive | Zucchini | |
|---|---|---|
| Thiamin | 0.08 MG | 0.045 MG |
| Riboflavin | 0.075 MG | 0.094 MG |
| Niacin | 0.4 MG | 0.451 MG |
| Pantothenic acid | 0.9 MG | 0.204 MG |
| Vitamin B6 | 0.02 MG | 0.163 MG |
| Folate | 142 UG | 24 UG |
Minerals
calcium
Endive is a great source of calcium and it has 225% more calcium than zucchini - endive has 52mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Endive has 124% more iron than zucchini - endive has 0.83mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both endive and zucchini are high in potassium. Endive has 20% more potassium than zucchini - endive has 314mg of potassium per 100 grams and zucchini has 261mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, endive has more kaempferol than zucchini per 100 grams, however, zucchini contains more quercetin than endive per 100 grams.
| Endive | Zucchini | |
|---|---|---|
| kaempferol | 10.1 mg | ~ |
| Quercetin | ~ | 0.66 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, endive has more beta-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than endive per 100 grams.
| Endive | Zucchini | |
|---|---|---|
| beta-carotene | 1300 UG | 120 UG |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than endive per 100 grams.
| Endive | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.061 G |
| Total | 0.013 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, endive has more linoleic acid than zucchini per 100 grams.
| Endive | Zucchini | |
|---|---|---|
| linoleic acid | 0.075 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.075 G | 0.031 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.
Endive g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 % |
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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 % |
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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 zucchini contain more calories in 100 grams?Endive and zucchini contain similar amounts of calories - endive has 17 calories in 100g and zucchini has 17 calories.
Does endive or zucchini have more carbohydrates?
By weight, both endive and zucchini are low in carbohydrates - endive has 3.4g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in endive are made of 90% dietary fiber and 10% sugar, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.
Does endive or zucchini contain more potassium?
Both endive and zucchini are high in potassium. Endive has 20% more potassium than zucchini - endive has 314mg of potassium in 100 grams and zucchini has 261mg of potassium.