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, folate, vitamin B5, manganese, and vitamin A.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%