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Garden asparagus vs Endive - In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Endive

  • Garden asparagus has more Iron, Copper, Vitamin B6, Vitamin B1, and Vitamin B2, however Endive has more Vitamin K, Folate, Vitamin B5, Manganese, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Endive is 158% higher.
  • Endive has 5 times less Vitamin B6 than Garden asparagus. Garden asparagus has 0.091mg of Vitamin B6, while Endive has 0.02mg.

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

Infographic

Garden asparagus vs Endive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +157.8%
Contains more Phosphorus +85.7%
Contains less Sodium -90.9%
Contains more Copper +90.9%
Contains more Calcium +116.7%
Contains more Potassium +55.4%
Contains more Zinc +46.3%
Equal in Magnesium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Iron +157.8%
Contains more Phosphorus +85.7%
Contains less Sodium -90.9%
Contains more Copper +90.9%
Contains more Calcium +116.7%
Contains more Potassium +55.4%
Contains more Zinc +46.3%
Equal in Magnesium - 15

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
:
5
Endive
Contains more Vitamin E +156.8%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B2 +88%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B6 +355%
Contains more Vitamin A +186.6%
Contains more Vitamin C +16.1%
Contains more Vitamin B5 +228.5%
Contains more Folate +173.1%
Contains more Vitamin K +455.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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%
Contains more Vitamin E +156.8%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B2 +88%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B6 +355%
Contains more Vitamin A +186.6%
Contains more Vitamin C +16.1%
Contains more Vitamin B5 +228.5%
Contains more Folate +173.1%
Contains more Vitamin K +455.3%

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.
Garden asparagus Endive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Endive Opinion
Net carbs 1.78g 0.25g Garden asparagus
Protein 2.2g 1.25g Garden asparagus
Fats 0.12g 0.2g Endive
Carbs 3.88g 3.35g Garden asparagus
Calories 20kcal 17kcal Garden asparagus
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 0.25g Endive
Fiber 2.1g 3.1g Endive
Calcium 24mg 52mg Endive
Iron 2.14mg 0.83mg Garden asparagus
Magnesium 14mg 15mg Endive
Phosphorus 52mg 28mg Garden asparagus
Potassium 202mg 314mg Endive
Sodium 2mg 22mg Garden asparagus
Zinc 0.54mg 0.79mg Endive
Copper 0.189mg 0.099mg Garden asparagus
Vitamin A 756IU 2167IU Endive
Vitamin E 1.13mg 0.44mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 6.5mg Endive
Vitamin B1 0.143mg 0.08mg Garden asparagus
Vitamin B2 0.141mg 0.075mg Garden asparagus
Vitamin B3 0.978mg 0.4mg Garden asparagus
Vitamin B5 0.274mg 0.9mg Endive
Vitamin B6 0.091mg 0.02mg Garden asparagus
Folate 52µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 231µg Endive
Tryptophan 0.027mg 0.005mg Garden asparagus
Threonine 0.084mg 0.05mg Garden asparagus
Isoleucine 0.075mg 0.072mg Garden asparagus
Leucine 0.128mg 0.098mg Garden asparagus
Lysine 0.104mg 0.063mg Garden asparagus
Methionine 0.031mg 0.014mg Garden asparagus
Phenylalanine 0.075mg 0.053mg Garden asparagus
Valine 0.115mg 0.063mg Garden asparagus
Histidine 0.049mg 0.023mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.048g Garden asparagus
Monounsaturated Fat 0g 0.004g Endive
Polyunsaturated fat 0.05g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
79
Endive
Mineral Summary Score
27
Garden asparagus
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
8%
Endive
Carbohydrates
4%
Garden asparagus
3%
Endive
Fats
1%
Garden asparagus
1%
Endive

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.63g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $3.6)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.