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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 RAE, 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 RAE than Endive. Endive has 108µg of Vitamin A RAE, while Yam has 7µg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
Endive
3
:
5
Yam
Yam
Contains more Calcium +205.9%
Contains more Iron +53.7%
Contains more Zinc +229.2%
Contains more Magnesium +40%
Contains more Phosphorus +96.4%
Contains more Potassium +159.9%
Contains less Sodium -59.1%
Contains more Copper +79.8%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +205.9%
Contains more Iron +53.7%
Contains more Zinc +229.2%
Contains more Magnesium +40%
Contains more Phosphorus +96.4%
Contains more Potassium +159.9%
Contains less Sodium -59.1%
Contains more Copper +79.8%

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
Endive
6
:
4
Yam
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 Folate +517.4%
Contains more Vitamin K +9943.5%
Contains more Vitamin C +163.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +1365%
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 Folate +517.4%
Contains more Vitamin K +9943.5%
Contains more Vitamin C +163.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +1365%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
2
Yam
Yam
Contains more Fats +17.6%
Contains more Water +34.8%
Contains more Other +72%
Contains more Protein +22.4%
Contains more Carbs +732.2%
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +17.6%
Contains more Water +34.8%
Contains more Other +72%
Contains more Protein +22.4%
Contains more Carbs +732.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Yam
Yam
Contains more Polyunsaturated fat +14.5%
Contains less Saturated Fat -22.9%
Contains more Monounsaturated Fat +50%
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: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +14.5%
Contains less Saturated Fat -22.9%
Contains more Monounsaturated Fat +50%

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

All nutrients comparison - raw data values

Nutrient Endive Yam Opinion
Net carbs 0.25g 23.78g Yam
Protein 1.25g 1.53g Yam
Fats 0.2g 0.17g Endive
Carbs 3.35g 27.88g Yam
Calories 17kcal 118kcal Yam
Sugar 0.25g 0.5g Endive
Fiber 3.1g 4.1g Yam
Calcium 52mg 17mg Endive
Iron 0.83mg 0.54mg Endive
Magnesium 15mg 21mg Yam
Phosphorus 28mg 55mg Yam
Potassium 314mg 816mg Yam
Sodium 22mg 9mg Yam
Zinc 0.79mg 0.24mg Endive
Copper 0.099mg 0.178mg Yam
Vitamin A 2167IU 138IU Endive
Vitamin A RAE 108µg 7µg Endive
Vitamin E 0.44mg 0.35mg Endive
Vitamin C 6.5mg 17.1mg Yam
Vitamin B1 0.08mg 0.112mg Yam
Vitamin B2 0.075mg 0.032mg Endive
Vitamin B3 0.4mg 0.552mg Yam
Vitamin B5 0.9mg 0.314mg Endive
Vitamin B6 0.02mg 0.293mg Yam
Folate 142µg 23µg Endive
Vitamin K 231µg 2.3µg Endive
Tryptophan 0.005mg 0.012mg Yam
Threonine 0.05mg 0.054mg Yam
Isoleucine 0.072mg 0.052mg Endive
Leucine 0.098mg 0.096mg Endive
Lysine 0.063mg 0.059mg Endive
Methionine 0.014mg 0.021mg Yam
Phenylalanine 0.053mg 0.071mg Yam
Valine 0.063mg 0.062mg Endive
Histidine 0.023mg 0.034mg Yam
Saturated Fat 0.048g 0.037g Yam
Monounsaturated Fat 0.004g 0.006g Yam
Polyunsaturated fat 0.087g 0.076g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
79%
Endive
19%
Yam
Minerals Daily Need Coverage Score
19%
Endive
25%
Yam

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.

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.