Endive vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between endive and asparagus

Endive has more vitamin K, vitamin A, folate, vitamin B5, and manganese; however, asparagus has more iron, copper, vitamin B6, vitamin B1, and vitamin B2.
Daily need coverage for vitamin K for endive is 158% higher.
Asparagus has 3 times less vitamin B5 than endive. Endive has 0.9mg of vitamin B5, while asparagus has 0.274mg.
Endive has a higher glycemic index than asparagus.

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

Endive

Asparagus

Contains more CalciumCalcium	+116.7%
Contains more PotassiumPotassium	+55.4%
Contains more ZincZinc	+46.3%
Contains more ManganeseManganese	+165.8%

Contains more IronIron	+157.8%
Contains more CopperCopper	+90.9%
Contains more PhosphorusPhosphorus	+85.7%
Contains less SodiumSodium	-90.9%
Contains more SeleniumSelenium	+1050%

~equal in Magnesium ~14mg

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.

Endive

Asparagus

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%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	231µg	41.6µg	158%
Folate	142µg	52µg	23%
Iron	0.83mg	2.14mg	16%
Vitamin B5	0.9mg	0.274mg	13%
Manganese	0.42mg	0.158mg	11%
Copper	0.099mg	0.189mg	10%
Vitamin A	108µg	38µg	8%
Vitamin E	0.44mg	1.13mg	5%
Vitamin B1	0.08mg	0.143mg	5%
Vitamin B2	0.075mg	0.141mg	5%
Vitamin B6	0.02mg	0.091mg	5%
Fiber	3.1g	2.1g	4%
Selenium	0.2µg	2.3µg	4%
Vitamin B3	0.4mg	0.978mg	4%
Calcium	52mg	24mg	3%
Potassium	314mg	202mg	3%
Phosphorus	28mg	52mg	3%
Protein	1.25g	2.2g	2%
Zinc	0.79mg	0.54mg	2%
Vitamin C	6.5mg	5.6mg	1%
Sodium	22mg	2mg	1%
Fructose		1g	1%
Calories	17kcal	20kcal	0%
Protein per 100 calories	7.4g	11g	N/A
Calories per 10 g protein	136kcal	91kcal	N/A
Weight per 100 calories	588g	500g	N/A
Fats	0.2g	0.12g	0%
Net carbs	0.25g	1.78g	N/A
Carbs	3.35g	3.88g	0%
Magnesium	15mg	14mg	0%
Sugar	0.25g	1.88g	N/A
Choline	16.8mg	16mg	0%
Saturated fat	0.048g	0.04g	0%
Monounsaturated fat	0.004g	0g	0%
Polyunsaturated fat	0.087g	0.05g	0%
Tryptophan	0.005mg	0.027mg	0%
Threonine	0.05mg	0.084mg	0%
Isoleucine	0.072mg	0.075mg	0%
Leucine	0.098mg	0.128mg	0%
Lysine	0.063mg	0.104mg	0%
Methionine	0.014mg	0.031mg	0%
Phenylalanine	0.053mg	0.075mg	0%
Valine	0.063mg	0.115mg	0%
Histidine	0.023mg	0.049mg	0%