Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Endive
  5. Compare
  6. Endive vs. Yam

Endive vs. Yam — In-Depth Nutrition Comparison

Compare

The main differences between endive and yam

  • Endive has more vitamin K, vitamin A, folate, and vitamin B5; however, yam has more vitamin B6, potassium, vitamin C, and copper.
  • Daily need coverage for vitamin K for endive is 191% higher.
  • Yam has 16 times less vitamin A than endive. Endive has 2167 IU of vitamin A, while yam has 138 IU.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Endive
Endive
3
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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +205.9%
Contains more IronIron +53.7%
Contains more ZincZinc +229.2%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +159.9%
Contains more CopperCopper +79.8%
Contains more PhosphorusPhosphorus +96.4%
Contains less SodiumSodium -59.1%
Contains more SeleniumSelenium +250%
~equal in Manganese ~0.397mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin AVitamin A +1442.9%
Contains more Vitamin EVitamin E +25.7%
Contains more Vitamin B2Vitamin B2 +134.4%
Contains more Vitamin B5Vitamin B5 +186.6%
Contains more Vitamin KVitamin K +9943.5%
Contains more FolateFolate +517.4%
Contains more Vitamin CVitamin C +163.1%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B6Vitamin B6 +1365%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Yam DV% diff.
Vitamin K 231µg 2.3µg 191%
Folate 142µg 23µg 30%
Vitamin B6 0.02mg 0.293mg 21%
Potassium 314mg 816mg 15%
Vitamin C 6.5mg 17.1mg 12%
Vitamin B5 0.9mg 0.314mg 12%
Vitamin A 108µg 7µg 11%
Copper 0.099mg 0.178mg 9%
Carbs 3.35g 27.88g 8%
Calories 17kcal 118kcal 5%
Zinc 0.79mg 0.24mg 5%
Calcium 52mg 17mg 4%
Iron 0.83mg 0.54mg 4%
Fiber 3.1g 4.1g 4%
Phosphorus 28mg 55mg 4%
Vitamin B1 0.08mg 0.112mg 3%
Vitamin B2 0.075mg 0.032mg 3%
Protein 1.25g 1.53g 1%
Magnesium 15mg 21mg 1%
Sodium 22mg 9mg 1%
Vitamin E 0.44mg 0.35mg 1%
Manganese 0.42mg 0.397mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B3 0.4mg 0.552mg 1%
Protein per 100 calories 7.4g 1.3g N/A
Calories per 10 g protein 136kcal 771kcal N/A
Weight per 100 calories 588g 85g N/A
Fats 0.2g 0.17g 0%
Net carbs 0.25g 23.78g N/A
Sugar 0.25g 0.5g N/A
Choline 16.8mg 16.5mg 0%
Saturated fat 0.048g 0.037g 0%
Monounsaturated fat 0.004g 0.006g 0%
Polyunsaturated fat 0.087g 0.076g 0%
Tryptophan 0.005mg 0.012mg 0%
Threonine 0.05mg 0.054mg 0%
Isoleucine 0.072mg 0.052mg 0%
Leucine 0.098mg 0.096mg 0%
Lysine 0.063mg 0.059mg 0%
Methionine 0.014mg 0.021mg 0%
Phenylalanine 0.053mg 0.071mg 0%
Valine 0.063mg 0.062mg 0%
Histidine 0.023mg 0.034mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +14.5%
Contains less Sat. FatSaturated fat -22.9%
Contains more Mono. FatMonounsaturated fat +50%

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/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.