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  6. Endive vs. Yam

Endive vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Endive and Yam

  • Endive has more Vitamin K, Folate, Vitamin B5, Vitamin A RAE, and Zinc, however, Yam is higher in Vitamin B6, Potassium, Vitamin C, and Copper.
  • Endive covers your daily Vitamin K needs 191% more than Yam.
  • Yam contains 18 times less Vitamin A RAE than Endive. Endive contains 108µg of Vitamin A RAE, while Yam contains 6µg.

Food varieties used in this article are Endive, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Endive vs Yam infographic
Infographic link

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
Endive
4
:
6
Yam
Yam
Contains more Calcium +271.4%
Contains more Iron +59.6%
Contains more Zinc +295%
Contains more Manganese +13.2%
Contains more Magnesium +20%
Contains more Phosphorus +75%
Contains more Potassium +113.4%
Contains less Sodium -63.6%
Contains more Copper +53.5%
Contains more Selenium +250%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +271.4%
Contains more Iron +59.6%
Contains more Zinc +295%
Contains more Manganese +13.2%
Contains more Magnesium +20%
Contains more Phosphorus +75%
Contains more Potassium +113.4%
Contains less Sodium -63.6%
Contains more Copper +53.5%
Contains more Selenium +250%

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
Endive
6
:
4
Yam
Yam
Contains more Vitamin A +1676.2%
Contains more Vitamin E +29.4%
Contains more Vitamin B2 +167.9%
Contains more Vitamin B5 +189.4%
Contains more Folate +787.5%
Contains more Vitamin K +9943.5%
Contains more Vitamin C +86.2%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +1040%
Endive
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +1676.2%
Contains more Vitamin E +29.4%
Contains more Vitamin B2 +167.9%
Contains more Vitamin B5 +189.4%
Contains more Folate +787.5%
Contains more Vitamin K +9943.5%
Contains more Vitamin C +86.2%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +1040%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
2
Yam
Yam
Contains more Fats +42.9%
Contains more Water +33.7%
Contains more Other +85.5%
Contains more Protein +19.2%
Contains more Carbs +720.3%
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +42.9%
Contains more Water +33.7%
Contains more Other +85.5%
Contains more Protein +19.2%
Contains more Carbs +720.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Yam
Yam
Contains more Polyunsaturated fat +45%
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +25%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +45%
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Endive Yam Opinion
Net carbs 0.25g 23.58g Yam
Protein 1.25g 1.49g Yam
Fats 0.2g 0.14g Endive
Carbs 3.35g 27.48g Yam
Calories 17kcal 116kcal Yam
Sugar 0.25g 0.49g Endive
Fiber 3.1g 3.9g Yam
Calcium 52mg 14mg Endive
Iron 0.83mg 0.52mg Endive
Magnesium 15mg 18mg Yam
Phosphorus 28mg 49mg Yam
Potassium 314mg 670mg Yam
Sodium 22mg 8mg Yam
Zinc 0.79mg 0.2mg Endive
Copper 0.099mg 0.152mg Yam
Manganese 0.42mg 0.371mg Endive
Selenium 0.2µg 0.7µg Yam
Vitamin A 2167IU 122IU Endive
Vitamin A RAE 108µg 6µg Endive
Vitamin E 0.44mg 0.34mg Endive
Vitamin C 6.5mg 12.1mg Yam
Vitamin B1 0.08mg 0.095mg Yam
Vitamin B2 0.075mg 0.028mg Endive
Vitamin B3 0.4mg 0.552mg Yam
Vitamin B5 0.9mg 0.311mg Endive
Vitamin B6 0.02mg 0.228mg Yam
Folate 142µg 16µg Endive
Vitamin K 231µg 2.3µg Endive
Tryptophan 0.005mg 0.012mg Yam
Threonine 0.05mg 0.052mg Yam
Isoleucine 0.072mg 0.05mg Endive
Leucine 0.098mg 0.094mg Endive
Lysine 0.063mg 0.058mg Endive
Methionine 0.014mg 0.02mg Yam
Phenylalanine 0.053mg 0.069mg Yam
Valine 0.063mg 0.06mg Endive
Histidine 0.023mg 0.033mg Yam
Saturated Fat 0.048g 0.029g Yam
Monounsaturated Fat 0.004g 0.005g Yam
Polyunsaturated fat 0.087g 0.06g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Endive
15%
Yam
Minerals Daily Need Coverage Score
21%
Endive
23%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.24g)
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.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.