Yam vs. Endive — In-Depth Nutrition Comparison
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The main differences between yam and endive
- Yam has more vitamin B6, potassium, vitamin C, and copper; however, endive has more vitamin K, vitamin A, folate, and vitamin B5.
- Daily need coverage for vitamin K for endive is 191% higher.
- Endive has 15 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while endive has 0.02mg.
Food types used in this article are Yam, 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.
| 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% |
| Contains more CalciumCalcium | +205.9% |
| Contains more IronIron | +53.7% |
| Contains more ZincZinc | +229.2% |
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.
| 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 231µg | 191% |
| Folate | 23µg | 142µg | 30% |
| Vitamin B6 | 0.293mg | 0.02mg | 21% |
| Potassium | 816mg | 314mg | 15% |
| Vitamin C | 17.1mg | 6.5mg | 12% |
| Vitamin B5 | 0.314mg | 0.9mg | 12% |
| Vitamin A | 7µg | 108µg | 11% |
| Copper | 0.178mg | 0.099mg | 9% |
| Carbs | 27.88g | 3.35g | 8% |
| Calories | 118kcal | 17kcal | 5% |
| Zinc | 0.24mg | 0.79mg | 5% |
| Calcium | 17mg | 52mg | 4% |
| Iron | 0.54mg | 0.83mg | 4% |
| Fiber | 4.1g | 3.1g | 4% |
| Phosphorus | 55mg | 28mg | 4% |
| Vitamin B2 | 0.032mg | 0.075mg | 3% |
| Vitamin B1 | 0.112mg | 0.08mg | 3% |
| Vitamin E | 0.35mg | 0.44mg | 1% |
| Manganese | 0.397mg | 0.42mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Protein | 1.53g | 1.25g | 1% |
| Sodium | 9mg | 22mg | 1% |
| Vitamin B3 | 0.552mg | 0.4mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Fats | 0.17g | 0.2g | 0% |
| Net carbs | 23.78g | 0.25g | N/A |
| Sugar | 0.5g | 0.25g | N/A |
| Saturated fat | 0.037g | 0.048g | 0% |
| Choline | 16.5mg | 16.8mg | 0% |
| Monounsaturated fat | 0.006g | 0.004g | 0% |
| Polyunsaturated fat | 0.076g | 0.087g | 0% |
| Tryptophan | 0.012mg | 0.005mg | 0% |
| Threonine | 0.054mg | 0.05mg | 0% |
| Isoleucine | 0.052mg | 0.072mg | 0% |
| Leucine | 0.096mg | 0.098mg | 0% |
| Lysine | 0.059mg | 0.063mg | 0% |
| Methionine | 0.021mg | 0.014mg | 0% |
| Phenylalanine | 0.071mg | 0.053mg | 0% |
| Valine | 0.062mg | 0.063mg | 0% |
| Histidine | 0.034mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.4% |
| Contains more CarbsCarbs | +732.2% |
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +34.8% |
| Contains more OtherOther | +72% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -22.9% |
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +14.5% |