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  6. Yam vs. Endive

Yam vs. Endive — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Yam vs Endive 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.
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%
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%
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.
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Endive 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%
Vitamin C 12.1mg 6.5mg 6%
Copper 0.152mg 0.099mg 6%
Calories 116kcal 17kcal 5%
Zinc 0.2mg 0.79mg 5%
Calcium 14mg 52mg 4%
Iron 0.52mg 0.83mg 4%
Vitamin B2 0.028mg 0.075mg 4%
Fiber 3.9g 3.1g 3%
Phosphorus 49mg 28mg 3%
Manganese 0.371mg 0.42mg 2%
Magnesium 18mg 15mg 1%
Sodium 8mg 22mg 1%
Vitamin E 0.34mg 0.44mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B1 0.095mg 0.08mg 1%
Vitamin B3 0.552mg 0.4mg 1%
Protein 1.49g 1.25g 0%
Protein per 100 calories 1.3g 7.4g N/A
Calories per 10 g protein 779kcal 136kcal N/A
Weight per 100 calories 86g 588g N/A
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
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
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
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
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
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
Contains less Sat. FatSaturated fat -39.6%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +45%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.