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Endive vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between endive and asparagus

  • Endive has more vitamin K, vitamin A, folate, vitamin B5, and manganese; 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.

Infographic

Endive vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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

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.
Endive
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient Endive Asparagus 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 B6 0.02mg 0.091mg 5%
Vitamin B2 0.075mg 0.141mg 5%
Vitamin E 0.44mg 1.13mg 5%
Vitamin B1 0.08mg 0.143mg 5%
Vitamin B3 0.4mg 0.978mg 4%
Selenium 0.2µg 2.3µg 4%
Fiber 3.1g 2.1g 4%
Calcium 52mg 24mg 3%
Potassium 314mg 202mg 3%
Phosphorus 28mg 52mg 3%
Zinc 0.79mg 0.54mg 2%
Protein 1.25g 2.2g 2%
Fructose 1g 1%
Sodium 22mg 2mg 1%
Vitamin C 6.5mg 5.6mg 1%
Calories 17kcal 20kcal 0%
Fats 0.2g 0.12g 0%
Carbs 3.35g 3.88g 0%
Net carbs 0.25g 1.78g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +66.7%
Contains more OtherOther +143.1%
Contains more ProteinProtein +76%
Contains more CarbsCarbs +15.8%
~equal in Water ~93.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
2
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +74%
Contains less Sat. FatSaturated fat -16.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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