Yam vs. Endive — In-Depth Nutrition Comparison
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A recap on differences between yam and endive
- Yam has more vitamin B6, potassium, vitamin C, and copper; however, endive is higher in vitamin K, vitamin A, folate, vitamin B5, and zinc.
- Endive covers your daily vitamin K needs 191% more than yam.
- Endive contains 11 times less vitamin B6 than yam. Yam contains 0.228mg of vitamin B6, while endive contains 0.02mg.
Food varieties used in this article are Yam, cooked, boiled, drained, or baked, without salt 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 | +20% |
| Contains more PotassiumPotassium | +113.4% |
| Contains more CopperCopper | +53.5% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains less SodiumSodium | -63.6% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +271.4% |
| Contains more IronIron | +59.6% |
| Contains more ZincZinc | +295% |
| Contains more ManganeseManganese | +13.2% |
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 | +86.2% |
| Contains more Vitamin B1Vitamin B1 | +18.8% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B6Vitamin B6 | +1040% |
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin EVitamin E | +29.4% |
| Contains more Vitamin B2Vitamin B2 | +167.9% |
| Contains more Vitamin B5Vitamin B5 | +189.4% |
| Contains more Vitamin KVitamin K | +9943.5% |
| Contains more FolateFolate | +787.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 231µg | 191% |
| Folate | 16µg | 142µg | 32% |
| Vitamin B6 | 0.228mg | 0.02mg | 16% |
| Vitamin B5 | 0.311mg | 0.9mg | 12% |
| Vitamin A | 6µg | 108µg | 11% |
| Potassium | 670mg | 314mg | 10% |
| Carbs | 27.48g | 3.35g | 8% |
| Copper | 0.152mg | 0.099mg | 6% |
| Vitamin C | 12.1mg | 6.5mg | 6% |
| Calories | 116kcal | 17kcal | 5% |
| Zinc | 0.2mg | 0.79mg | 5% |
| Iron | 0.52mg | 0.83mg | 4% |
| Calcium | 14mg | 52mg | 4% |
| Vitamin B2 | 0.028mg | 0.075mg | 4% |
| Fiber | 3.9g | 3.1g | 3% |
| Phosphorus | 49mg | 28mg | 3% |
| Manganese | 0.371mg | 0.42mg | 2% |
| Vitamin B3 | 0.552mg | 0.4mg | 1% |
| Vitamin B1 | 0.095mg | 0.08mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin E | 0.34mg | 0.44mg | 1% |
| Sodium | 8mg | 22mg | 1% |
| Magnesium | 18mg | 15mg | 1% |
| Protein | 1.49g | 1.25g | 0% |
| Fats | 0.14g | 0.2g | 0% |
| Net carbs | 23.58g | 0.25g | N/A |
| Sugar | 0.49g | 0.25g | N/A |
| Choline | 16.2mg | 16.8mg | 0% |
| Saturated fat | 0.029g | 0.048g | 0% |
| Monounsaturated fat | 0.005g | 0.004g | 0% |
| Polyunsaturated fat | 0.06g | 0.087g | 0% |
| Tryptophan | 0.012mg | 0.005mg | 0% |
| Threonine | 0.052mg | 0.05mg | 0% |
| Isoleucine | 0.05mg | 0.072mg | 0% |
| Leucine | 0.094mg | 0.098mg | 0% |
| Lysine | 0.058mg | 0.063mg | 0% |
| Methionine | 0.02mg | 0.014mg | 0% |
| Phenylalanine | 0.069mg | 0.053mg | 0% |
| Valine | 0.06mg | 0.063mg | 0% |
| Histidine | 0.033mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.2% |
| Contains more CarbsCarbs | +720.3% |
| Contains more FatsFats | +42.9% |
| Contains more WaterWater | +33.7% |
| Contains more OtherOther | +85.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.6% |
| Contains more Mono. FatMonounsaturated fat | +25% |
| Contains more Poly. FatPolyunsaturated fat | +45% |
