Asparagus vs. Endive — In-Depth Nutrition Comparison

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The main differences between asparagus and endive

Asparagus has more iron, copper, vitamin B6, vitamin B1, and vitamin B2; however, endive has more vitamin K, vitamin A, folate, vitamin B5, and manganese.
Daily need coverage for vitamin K for endive is 158% higher.
Endive has 5 times less vitamin B6 than asparagus. Asparagus has 0.091mg of vitamin B6, while endive has 0.02mg.
Endive has a higher glycemic index than asparagus.

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

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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.

Asparagus

Endive

Contains more IronIron	+157.8%
Contains more CopperCopper	+90.9%
Contains more PhosphorusPhosphorus	+85.7%
Contains less SodiumSodium	-90.9%
Contains more SeleniumSelenium	+1050%

Contains more CalciumCalcium	+116.7%
Contains more PotassiumPotassium	+55.4%
Contains more ZincZinc	+46.3%
Contains more ManganeseManganese	+165.8%

~equal in Magnesium ~15mg

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.

Asparagus

Endive

Contains more Vitamin EVitamin E	+156.8%
Contains more Vitamin B1Vitamin B1	+78.8%
Contains more Vitamin B2Vitamin B2	+88%
Contains more Vitamin B3Vitamin B3	+144.5%
Contains more Vitamin B6Vitamin B6	+355%

Contains more Vitamin CVitamin C	+16.1%
Contains more Vitamin AVitamin A	+184.2%
Contains more Vitamin B5Vitamin B5	+228.5%
Contains more Vitamin KVitamin K	+455.3%
Contains more FolateFolate	+173.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	41.6µg	231µg	158%
Folate	52µg	142µg	23%
Iron	2.14mg	0.83mg	16%
Vitamin B5	0.274mg	0.9mg	13%
Manganese	0.158mg	0.42mg	11%
Copper	0.189mg	0.099mg	10%
Vitamin A	38µg	108µg	8%
Vitamin E	1.13mg	0.44mg	5%
Vitamin B1	0.143mg	0.08mg	5%
Vitamin B2	0.141mg	0.075mg	5%
Vitamin B6	0.091mg	0.02mg	5%
Fiber	2.1g	3.1g	4%
Selenium	2.3µg	0.2µg	4%
Vitamin B3	0.978mg	0.4mg	4%
Calcium	24mg	52mg	3%
Potassium	202mg	314mg	3%
Phosphorus	52mg	28mg	3%
Protein	2.2g	1.25g	2%
Zinc	0.54mg	0.79mg	2%
Vitamin C	5.6mg	6.5mg	1%
Sodium	2mg	22mg	1%
Fructose	1g		1%
Calories	20kcal	17kcal	0%
Protein per 100 calories	11g	7.4g	N/A
Calories per 10 g protein	91kcal	136kcal	N/A
Weight per 100 calories	500g	588g	N/A
Fats	0.12g	0.2g	0%
Net carbs	1.78g	0.25g	N/A
Carbs	3.88g	3.35g	0%
Magnesium	14mg	15mg	0%
Sugar	1.88g	0.25g	N/A
Choline	16mg	16.8mg	0%
Saturated fat	0.04g	0.048g	0%
Monounsaturated fat	0g	0.004g	0%
Polyunsaturated fat	0.05g	0.087g	0%
Tryptophan	0.027mg	0.005mg	0%
Threonine	0.084mg	0.05mg	0%
Isoleucine	0.075mg	0.072mg	0%
Leucine	0.128mg	0.098mg	0%
Lysine	0.104mg	0.063mg	0%
Methionine	0.031mg	0.014mg	0%
Phenylalanine	0.075mg	0.053mg	0%
Valine	0.115mg	0.063mg	0%
Histidine	0.049mg	0.023mg	0%