Endive vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between endive and asparagus

Endive has more vitamin K, folate, vitamin B5, manganese, and vitamin A; however, asparagus has more iron, copper, vitamin B6, vitamin B1, and vitamin B2.
Daily need coverage for vitamin K for endive is 158% higher.
Asparagus has 3 times less vitamin B5 than endive. Endive has 0.9mg of vitamin B5, while asparagus has 0.274mg.
Endive has a higher glycemic index than asparagus.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Endive

Asparagus

Contains more CalciumCalcium	+116.7%
Contains more PotassiumPotassium	+55.4%
Contains more ZincZinc	+46.3%
Contains more ManganeseManganese	+165.8%

Contains more IronIron	+157.8%
Contains more CopperCopper	+90.9%
Contains more PhosphorusPhosphorus	+85.7%
Contains less SodiumSodium	-90.9%
Contains more SeleniumSelenium	+1050%

~equal in Magnesium ~14mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Endive

Asparagus

Contains more Vitamin CVitamin C	+16.1%
Contains more Vitamin AVitamin A	+184.2%
Contains more Vitamin B5Vitamin B5	+228.5%
Contains more Vitamin KVitamin K	+455.3%
Contains more FolateFolate	+173.1%

Contains more Vitamin EVitamin E	+156.8%
Contains more Vitamin B1Vitamin B1	+78.8%
Contains more Vitamin B2Vitamin B2	+88%
Contains more Vitamin B3Vitamin B3	+144.5%
Contains more Vitamin B6Vitamin B6	+355%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	231µg	41.6µg	158%
Folate	142µg	52µg	23%
Iron	0.83mg	2.14mg	16%
Vitamin B5	0.9mg	0.274mg	13%
Manganese	0.42mg	0.158mg	11%
Copper	0.099mg	0.189mg	10%
Vitamin A	108µg	38µg	8%
Vitamin E	0.44mg	1.13mg	5%
Vitamin B1	0.08mg	0.143mg	5%
Vitamin B2	0.075mg	0.141mg	5%
Vitamin B6	0.02mg	0.091mg	5%
Fiber	3.1g	2.1g	4%
Selenium	0.2µg	2.3µg	4%
Vitamin B3	0.4mg	0.978mg	4%
Calcium	52mg	24mg	3%
Potassium	314mg	202mg	3%
Phosphorus	28mg	52mg	3%
Protein	1.25g	2.2g	2%
Zinc	0.79mg	0.54mg	2%
Vitamin C	6.5mg	5.6mg	1%
Sodium	22mg	2mg	1%
Fructose		1g	1%
Calories	17kcal	20kcal	0%
Protein per 100 calories	7.4g	11g	N/A
Calories per 10 g protein	136kcal	91kcal	N/A
Weight per 100 calories	588g	500g	N/A
Fats	0.2g	0.12g	0%
Net carbs	0.25g	1.78g	N/A
Carbs	3.35g	3.88g	0%
Magnesium	15mg	14mg	0%
Sugar	0.25g	1.88g	N/A
Choline	16.8mg	16mg	0%
Saturated fat	0.048g	0.04g	0%
Monounsaturated fat	0.004g	0g	0%
Polyunsaturated fat	0.087g	0.05g	0%
Tryptophan	0.005mg	0.027mg	0%
Threonine	0.05mg	0.084mg	0%
Isoleucine	0.072mg	0.075mg	0%
Leucine	0.098mg	0.128mg	0%
Lysine	0.063mg	0.104mg	0%
Methionine	0.014mg	0.031mg	0%
Phenylalanine	0.053mg	0.075mg	0%
Valine	0.063mg	0.115mg	0%
Histidine	0.023mg	0.049mg	0%