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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, 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.

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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
Endive
4
:
Contains more Calcium +116.7%
Contains more Potassium +55.4%
Contains more Zinc +46.3%
Contains more Iron +157.8%
Contains more Copper +90.9%
Contains more Phosphorus +85.7%
Contains less Sodium -90.9%
Equal in Magnesium - 14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +116.7%
Contains more Potassium +55.4%
Contains more Zinc +46.3%
Contains more Iron +157.8%
Contains more Copper +90.9%
Contains more Phosphorus +85.7%
Contains less Sodium -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 C +16.1%
Contains more Vitamin A +186.6%
Contains more Vitamin B5 +228.5%
Contains more Vitamin K +455.3%
Contains more Folate +173.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +16.1%
Contains more Vitamin A +186.6%
Contains more Vitamin B5 +228.5%
Contains more Vitamin K +455.3%
Contains more Folate +173.1%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.