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Endive vs. Yardlong beans — In-Depth Nutrition Comparison

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Summary of differences between endive and yardlong beans

  • Endive has more vitamin A, folate, vitamin B5, manganese, and copper, while yardlong beans has more vitamin C and magnesium.
  • Endive covers your daily need for vitamin A, 34% more than yardlong beans.
  • Endive contains 18 times more vitamin B5 than yardlong beans. While endive contains 0.9mg of vitamin B5, yardlong beans contains only 0.051mg.
  • Endive has a lower glycemic index. The glycemic index of endive is 45, while the glycemic index of yardlong beans is 86.

These are the specific foods used in this comparison Endive, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Endive vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CalciumCalcium +18.2%
Contains more CopperCopper +110.6%
Contains more ZincZinc +119.4%
Contains more ManganeseManganese +109%
Contains more MagnesiumMagnesium +180%
Contains more IronIron +18.1%
Contains more PhosphorusPhosphorus +103.6%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +650%
~equal in Potassium ~290mg

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
6
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin AVitamin A +369.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +1664.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +215.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +149.2%
Contains more Vitamin B2Vitamin B2 +32%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin B6Vitamin B6 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.085mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Yardlong beans DV% diff.
Vitamin K 231µg 193%
Folate 142µg 45µg 24%
Vitamin B5 0.9mg 0.051mg 17%
Fiber 3.1g 12%
Vitamin C 6.5mg 16.2mg 11%
Manganese 0.42mg 0.201mg 10%
Vitamin A 108µg 23µg 9%
Magnesium 15mg 42mg 6%
Copper 0.099mg 0.047mg 6%
Phosphorus 28mg 57mg 4%
Zinc 0.79mg 0.36mg 4%
Vitamin E 0.44mg 3%
Protein 1.25g 2.53g 3%
Choline 16.8mg 3%
Iron 0.83mg 0.98mg 2%
Carbs 3.35g 9.18g 2%
Selenium 0.2µg 1.5µg 2%
Vitamin B2 0.075mg 0.099mg 2%
Calories 17kcal 47kcal 2%
Potassium 314mg 290mg 1%
Calcium 52mg 44mg 1%
Sodium 22mg 4mg 1%
Vitamin B3 0.4mg 0.63mg 1%
Fats 0.2g 0.1g 0%
Net carbs 0.25g 9.18g N/A
Sugar 0.25g N/A
Vitamin B1 0.08mg 0.085mg 0%
Vitamin B6 0.02mg 0.024mg 0%
Saturated fat 0.048g 0.026g 0%
Monounsaturated fat 0.004g 0.009g 0%
Polyunsaturated fat 0.087g 0.042g 0%
Tryptophan 0.005mg 0.029mg 0%
Threonine 0.05mg 0.094mg 0%
Isoleucine 0.072mg 0.135mg 0%
Leucine 0.098mg 0.18mg 0%
Lysine 0.063mg 0.166mg 0%
Methionine 0.014mg 0.036mg 0%
Phenylalanine 0.053mg 0.139mg 0%
Valine 0.063mg 0.146mg 0%
Histidine 0.023mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +100%
Contains more OtherOther +95.8%
Contains more ProteinProtein +102.4%
Contains more CarbsCarbs +174%
~equal in Water ~87.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Poly. FatPolyunsaturated fat +107.1%
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +125%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.