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Endive vs Yam - In-Depth Nutrition Comparison

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The main differences between Endive and Yam

  • Endive has more Vitamin K, Folate, Vitamin B5, and Vitamin A, however Yam has more Vitamin B6, Potassium, Vitamin C, and Copper.
  • Daily need coverage for Vitamin K from Endive is 191% higher.
  • Yam has 15 times less Vitamin A than Endive. Endive has 108µg of Vitamin A, while Yam has 7µg.

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

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Endive vs Yam 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
3
:
5
Yam
Contains more Iron +53.7%
Contains more Calcium +205.9%
Contains more Zinc +229.2%
Contains more Potassium +159.9%
Contains more Magnesium +40%
Contains more Copper +79.8%
Contains more Phosphorus +96.4%
Contains less Sodium -59.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +53.7%
Contains more Calcium +205.9%
Contains more Zinc +229.2%
Contains more Potassium +159.9%
Contains more Magnesium +40%
Contains more Copper +79.8%
Contains more Phosphorus +96.4%
Contains less Sodium -59.1%

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
6
:
4
Yam
Contains more Vitamin A +1470.3%
Contains more Vitamin E +25.7%
Contains more Vitamin B2 +134.4%
Contains more Vitamin B5 +186.6%
Contains more Vitamin K +9943.5%
Contains more Folate +517.4%
Contains more Vitamin C +163.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +1365%
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 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin A +1470.3%
Contains more Vitamin E +25.7%
Contains more Vitamin B2 +134.4%
Contains more Vitamin B5 +186.6%
Contains more Vitamin K +9943.5%
Contains more Folate +517.4%
Contains more Vitamin C +163.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +1365%

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
19
Yam
Mineral Summary Score
19
Endive
25
Yam

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
9%
Yam
Carbohydrates
3%
Endive
28%
Yam
Fats
1%
Endive
1%
Yam

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 Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index 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 Yam
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?
Yam
Yam contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 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 Yam Opinion
Calories 17 118 Yam
Protein 1.25 1.53 Yam
Fats 0.2 0.17 Endive
Vitamin C 6.5 17.1 Yam
Carbs 3.35 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 0.54 Endive
Calcium 52 17 Endive
Potassium 314 816 Yam
Magnesium 15 21 Yam
Sugar 0.25 0.5 Endive
Fiber 3.1 4.1 Yam
Copper 0.099 0.178 Yam
Zinc 0.79 0.24 Endive
Starch
Phosphorus 28 55 Yam
Sodium 22 9 Yam
Vitamin A 2167 138 Endive
Vitamin E 0.44 0.35 Endive
Vitamin D 0 0
Vitamin B1 0.08 0.112 Yam
Vitamin B2 0.075 0.032 Endive
Vitamin B3 0.4 0.552 Yam
Vitamin B5 0.9 0.314 Endive
Vitamin B6 0.02 0.293 Yam
Vitamin B12 0 0
Vitamin K 231 2.3 Endive
Folate 142 23 Endive
Trans Fat 0 0
Saturated Fat 0.048 0.037 Yam
Monounsaturated Fat 0.004 0.006 Yam
Polyunsaturated fat 0.087 0.076 Endive
Tryptophan 0.005 0.012 Yam
Threonine 0.05 0.054 Yam
Isoleucine 0.072 0.052 Endive
Leucine 0.098 0.096 Endive
Lysine 0.063 0.059 Endive
Methionine 0.014 0.021 Yam
Phenylalanine 0.053 0.071 Yam
Valine 0.063 0.062 Endive
Histidine 0.023 0.034 Yam
Fructose

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.