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Endive vs Garden asparagus - In-Depth Nutrition Comparison

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The main differences between Endive and Garden asparagus

  • Endive has more Vitamin K, Folate, Vitamin B5, Manganese, and Vitamin A RAE, however Garden asparagus has more Iron, Copper, Vitamin B6, Vitamin B1, and Vitamin B2.
  • Daily need coverage for Vitamin K from Endive is 158% higher.
  • Garden asparagus has 3 times less Vitamin B5 than Endive. Endive has 0.9mg of Vitamin B5, while Garden asparagus has 0.274mg.

Food types used in this article are Endive, raw and Asparagus, raw.

Infographic

Endive vs Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +116.7%
Contains more Potassium +55.4%
Contains more Zinc +46.3%
Contains more Iron +157.8%
Contains more Phosphorus +85.7%
Contains less Sodium -90.9%
Contains more Copper +90.9%
Equal in Magnesium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +116.7%
Contains more Potassium +55.4%
Contains more Zinc +46.3%
Contains more Iron +157.8%
Contains more Phosphorus +85.7%
Contains less Sodium -90.9%
Contains more Copper +90.9%
Equal in Magnesium - 14

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
5
:
Contains more Vitamin A +186.6%
Contains more Vitamin C +16.1%
Contains more Vitamin B5 +228.5%
Contains more Folate +173.1%
Contains more Vitamin K +455.3%
Contains more Vitamin E +156.8%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B2 +88%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B6 +355%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +186.6%
Contains more Vitamin C +16.1%
Contains more Vitamin B5 +228.5%
Contains more Folate +173.1%
Contains more Vitamin K +455.3%
Contains more Vitamin E +156.8%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B2 +88%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B6 +355%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Endive Garden asparagus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Endive Garden asparagus Opinion
Net carbs 0.25g 1.78g Garden asparagus
Protein 1.25g 2.2g Garden asparagus
Fats 0.2g 0.12g Endive
Carbs 3.35g 3.88g Garden asparagus
Calories 17kcal 20kcal Garden asparagus
Starch g g
Fructose g 1g Garden asparagus
Sugar 0.25g 1.88g Endive
Fiber 3.1g 2.1g Endive
Calcium 52mg 24mg Endive
Iron 0.83mg 2.14mg Garden asparagus
Magnesium 15mg 14mg Endive
Phosphorus 28mg 52mg Garden asparagus
Potassium 314mg 202mg Endive
Sodium 22mg 2mg Garden asparagus
Zinc 0.79mg 0.54mg Endive
Copper 0.099mg 0.189mg Garden asparagus
Vitamin A 2167IU 756IU Endive
Vitamin E 0.44mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 5.6mg Endive
Vitamin B1 0.08mg 0.143mg Garden asparagus
Vitamin B2 0.075mg 0.141mg Garden asparagus
Vitamin B3 0.4mg 0.978mg Garden asparagus
Vitamin B5 0.9mg 0.274mg Endive
Vitamin B6 0.02mg 0.091mg Garden asparagus
Folate 142µg 52µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg 41.6µg Endive
Tryptophan 0.005mg 0.027mg Garden asparagus
Threonine 0.05mg 0.084mg Garden asparagus
Isoleucine 0.072mg 0.075mg Garden asparagus
Leucine 0.098mg 0.128mg Garden asparagus
Lysine 0.063mg 0.104mg Garden asparagus
Methionine 0.014mg 0.031mg Garden asparagus
Phenylalanine 0.053mg 0.075mg Garden asparagus
Valine 0.063mg 0.115mg Garden asparagus
Histidine 0.023mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.04g Garden asparagus
Monounsaturated Fat 0.004g 0g Endive
Polyunsaturated fat 0.087g 0.05g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Endive
29
Garden asparagus
Mineral Summary Score
19
Endive
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Endive
13%
Garden asparagus
Carbohydrates
3%
Endive
4%
Garden asparagus
Fats
1%
Endive
1%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.63g)
Which food is cheaper?
Endive
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.