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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, Folate, Vitamin B5, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from 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.

Infographic

Yam 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
Yam
5
:
3
Endive
Contains more Magnesium +40%
Contains more Phosphorus +96.4%
Contains more Potassium +159.9%
Contains less Sodium -59.1%
Contains more Copper +79.8%
Contains more Calcium +205.9%
Contains more Iron +53.7%
Contains more Zinc +229.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Magnesium +40%
Contains more Phosphorus +96.4%
Contains more Potassium +159.9%
Contains less Sodium -59.1%
Contains more Copper +79.8%
Contains more Calcium +205.9%
Contains more Iron +53.7%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
6
Endive
Contains more Vitamin C +163.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +1365%
Contains more Vitamin A +1470.3%
Contains more Vitamin E +25.7%
Contains more Vitamin B2 +134.4%
Contains more Vitamin B5 +186.6%
Contains more Folate +517.4%
Contains more Vitamin K +9943.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 C +163.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +38%
Contains more Vitamin B6 +1365%
Contains more Vitamin A +1470.3%
Contains more Vitamin E +25.7%
Contains more Vitamin B2 +134.4%
Contains more Vitamin B5 +186.6%
Contains more Folate +517.4%
Contains more Vitamin K +9943.5%

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

All nutrients comparison - raw data values

Nutrient Yam Endive Opinion
Net carbs 23.78g 0.25g Yam
Protein 1.53g 1.25g Yam
Fats 0.17g 0.2g Endive
Carbs 27.88g 3.35g Yam
Calories 118kcal 17kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 0.25g Endive
Fiber 4.1g 3.1g Yam
Calcium 17mg 52mg Endive
Iron 0.54mg 0.83mg Endive
Magnesium 21mg 15mg Yam
Phosphorus 55mg 28mg Yam
Potassium 816mg 314mg Yam
Sodium 9mg 22mg Yam
Zinc 0.24mg 0.79mg Endive
Copper 0.178mg 0.099mg Yam
Vitamin A 138IU 2167IU Endive
Vitamin E 0.35mg 0.44mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 6.5mg Yam
Vitamin B1 0.112mg 0.08mg Yam
Vitamin B2 0.032mg 0.075mg Endive
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.314mg 0.9mg Endive
Vitamin B6 0.293mg 0.02mg Yam
Folate 23µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 231µg Endive
Tryptophan 0.012mg 0.005mg Yam
Threonine 0.054mg 0.05mg Yam
Isoleucine 0.052mg 0.072mg Endive
Leucine 0.096mg 0.098mg Endive
Lysine 0.059mg 0.063mg Endive
Methionine 0.021mg 0.014mg Yam
Phenylalanine 0.071mg 0.053mg Yam
Valine 0.062mg 0.063mg Endive
Histidine 0.034mg 0.023mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.048g Yam
Monounsaturated Fat 0.006g 0.004g Yam
Polyunsaturated fat 0.076g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
19
Yam
79
Endive
Mineral Summary Score
25
Yam
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
9%
Yam
8%
Endive
Carbohydrates
28%
Yam
3%
Endive
Fats
1%
Yam
1%
Endive

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.