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  6. Endive vs. Yam

Endive vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between endive and yam

  • Endive has more vitamin K, vitamin A, folate, vitamin B5, and zinc; however, yam is higher in vitamin B6, potassium, vitamin C, and copper.
  • Endive covers your daily vitamin K needs 191% more than yam.
  • Yam contains 18 times less vitamin A than endive. Endive contains 2167 IU of vitamin A, while yam contains 122 IU.

Food varieties used in this article are Endive, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Endive vs Yam infographic
Infographic link

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
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more CalciumCalcium +271.4%
Contains more IronIron +59.6%
Contains more ZincZinc +295%
Contains more ManganeseManganese +13.2%
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%

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
Endive
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Yam DV% diff.
Vitamin K 231µg 2.3µg 191%
Folate 142µg 16µg 32%
Vitamin B6 0.02mg 0.228mg 16%
Vitamin B5 0.9mg 0.311mg 12%
Vitamin A 108µg 6µg 11%
Potassium 314mg 670mg 10%
Carbs 3.35g 27.48g 8%
Vitamin C 6.5mg 12.1mg 6%
Copper 0.099mg 0.152mg 6%
Calories 17kcal 116kcal 5%
Zinc 0.79mg 0.2mg 5%
Calcium 52mg 14mg 4%
Iron 0.83mg 0.52mg 4%
Vitamin B2 0.075mg 0.028mg 4%
Fiber 3.1g 3.9g 3%
Phosphorus 28mg 49mg 3%
Manganese 0.42mg 0.371mg 2%
Magnesium 15mg 18mg 1%
Sodium 22mg 8mg 1%
Vitamin E 0.44mg 0.34mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B1 0.08mg 0.095mg 1%
Vitamin B3 0.4mg 0.552mg 1%
Protein 1.25g 1.49g 0%
Protein per 100 calories 7.4g 1.3g N/A
Calories per 10 g protein 136kcal 779kcal N/A
Weight per 100 calories 588g 86g N/A
Fats 0.2g 0.14g 0%
Net carbs 0.25g 23.58g N/A
Sugar 0.25g 0.49g N/A
Choline 16.8mg 16.2mg 0%
Saturated fat 0.048g 0.029g 0%
Monounsaturated fat 0.004g 0.005g 0%
Polyunsaturated fat 0.087g 0.06g 0%
Tryptophan 0.005mg 0.012mg 0%
Threonine 0.05mg 0.052mg 0%
Isoleucine 0.072mg 0.05mg 0%
Leucine 0.098mg 0.094mg 0%
Lysine 0.063mg 0.058mg 0%
Methionine 0.014mg 0.02mg 0%
Phenylalanine 0.053mg 0.069mg 0%
Valine 0.063mg 0.06mg 0%
Histidine 0.023mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +42.9%
Contains more WaterWater +33.7%
Contains more OtherOther +85.5%
Contains more ProteinProtein +19.2%
Contains more CarbsCarbs +720.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +45%
Contains less Sat. FatSaturated fat -39.6%
Contains more Mono. FatMonounsaturated fat +25%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.