Garden asparagus vs. Endive — In-Depth Nutrition Comparison
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The main differences between Garden asparagus and Endive
- Garden asparagus has more Iron, Copper, Vitamin B6, Vitamin B1, and Vitamin B2, however, Endive has more Vitamin K, Folate, Vitamin B5, Manganese, and Vitamin A RAE.
- Daily need coverage for Vitamin K from Endive is 158% higher.
- Endive has 5 times less Vitamin B6 than Garden asparagus. Garden asparagus has 0.091mg of Vitamin B6, while Endive has 0.02mg.
Food types used in this article are Asparagus, raw and Endive, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+157.8%
Contains
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Phosphorus
+85.7%
Contains
less
Sodium
-90.9%
Contains
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Copper
+90.9%
Contains
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Selenium
+1050%
Contains
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Calcium
+116.7%
Contains
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Potassium
+55.4%
Contains
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Zinc
+46.3%
Contains
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Manganese
+165.8%
Equal in Magnesium - 15
Contains
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Iron
+157.8%
Contains
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Phosphorus
+85.7%
Contains
less
Sodium
-90.9%
Contains
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Copper
+90.9%
Contains
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Selenium
+1050%
Contains
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Calcium
+116.7%
Contains
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Potassium
+55.4%
Contains
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Zinc
+46.3%
Contains
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Manganese
+165.8%
Equal in Magnesium - 15
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin E
+156.8%
Contains
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Vitamin B1
+78.8%
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Vitamin B2
+88%
Contains
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Vitamin B3
+144.5%
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Vitamin B6
+355%
Contains
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Vitamin A
+186.6%
Contains
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Vitamin C
+16.1%
Contains
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Vitamin B5
+228.5%
Contains
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Folate
+173.1%
Contains
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Vitamin K
+455.3%
Contains
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Vitamin E
+156.8%
Contains
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Vitamin B1
+78.8%
Contains
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Vitamin B2
+88%
Contains
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Vitamin B3
+144.5%
Contains
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Vitamin B6
+355%
Contains
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Vitamin A
+186.6%
Contains
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Vitamin C
+16.1%
Contains
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Vitamin B5
+228.5%
Contains
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Folate
+173.1%
Contains
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Vitamin K
+455.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+76%
Contains
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Carbs
+15.8%
Contains
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Fats
+66.7%
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Other
+143.1%
Equal in Water - 93.79
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
1.25 g
Fats:
0.2 g
Carbs:
3.35 g
Water:
93.79 g
Other:
1.41 g
Contains
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Protein
+76%
Contains
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Carbs
+15.8%
Contains
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Fats
+66.7%
Contains
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Other
+143.1%
Equal in Water - 93.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-16.7%
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+74%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.048 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.087 g
Contains
less
Saturated Fat
-16.7%
Contains
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+74%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.78g | 0.25g |
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| Protein | 2.2g | 1.25g |
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| Fats | 0.12g | 0.2g |
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| Carbs | 3.88g | 3.35g |
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| Calories | 20kcal | 17kcal |
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| Fructose | 1g |
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| Sugar | 1.88g | 0.25g |
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| Fiber | 2.1g | 3.1g |
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| Calcium | 24mg | 52mg |
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| Iron | 2.14mg | 0.83mg |
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| Magnesium | 14mg | 15mg |
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| Phosphorus | 52mg | 28mg |
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| Potassium | 202mg | 314mg |
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| Sodium | 2mg | 22mg |
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| Zinc | 0.54mg | 0.79mg |
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| Copper | 0.189mg | 0.099mg |
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| Manganese | 0.158mg | 0.42mg |
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| Selenium | 2.3µg | 0.2µg |
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| Vitamin A | 756IU | 2167IU |
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| Vitamin A RAE | 38µg | 108µg |
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| Vitamin E | 1.13mg | 0.44mg |
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| Vitamin C | 5.6mg | 6.5mg |
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| Vitamin B1 | 0.143mg | 0.08mg |
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| Vitamin B2 | 0.141mg | 0.075mg |
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| Vitamin B3 | 0.978mg | 0.4mg |
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| Vitamin B5 | 0.274mg | 0.9mg |
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| Vitamin B6 | 0.091mg | 0.02mg |
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| Folate | 52µg | 142µg |
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| Vitamin K | 41.6µg | 231µg |
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| Tryptophan | 0.027mg | 0.005mg |
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| Threonine | 0.084mg | 0.05mg |
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| Isoleucine | 0.075mg | 0.072mg |
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| Leucine | 0.128mg | 0.098mg |
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| Lysine | 0.104mg | 0.063mg |
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| Methionine | 0.031mg | 0.014mg |
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| Phenylalanine | 0.075mg | 0.053mg |
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| Valine | 0.115mg | 0.063mg |
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| Histidine | 0.049mg | 0.023mg |
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| Saturated Fat | 0.04g | 0.048g |
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| Monounsaturated Fat | 0g | 0.004g |
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| Polyunsaturated fat | 0.05g | 0.087g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
79%
Minerals Daily Need Coverage Score
25%
21%
Comparison summary
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 1.63g)
Which food is cheaper?
Endive is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.