Asparagus vs. Endive
Nutrition comparison of Asparagus and Endive
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
endive
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and endive:
- Both asparagus and endive are high in dietary fiber and potassium.
- Asparagus has more niacin and Vitamin B6, however, endive contains more pantothenic acid and folate.
- Asparagus is a great source of iron.
- Endive has more beta-carotene than asparagus, however, asparagus contains more lutein + zeaxanthin than endive.
- Endive is a great source of Vitamin A and calcium.
- Endive is an excellent source of Vitamin K.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and endive contain similar amounts of calories - asparagus has 20 calories per 100 grams and endive has 17 calories.
| Asparagus | Endive | |
|---|---|---|
| Protein | 34% | 25% |
| Carbohydrates | 61% | 64% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and endive are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and endive has 3.4g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in endive comprise of 93% dietary fiber and 7% sugar.
dietary fiber
Both asparagus and endive are high in dietary fiber. Endive has 48% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and endive has 3.1g of dietary fiber.
sugar
Asparagus and endive contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and endive has 0.25g of sugar.
Protein
protein
Asparagus and endive contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and endive has 1.3g of protein.
Fat
saturated fat
Both asparagus and endive are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and endive has 0.05g of saturated fat.
Vitamins
Vitamin C
Asparagus and endive contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and endive has 6.5mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 184% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and endive has 108ug of Vitamin A.
Vitamin E
Asparagus and endive contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and endive has 0.44mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 455% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and endive has 231ug of Vitamin K.
The B Vitamins
Asparagus has more niacin and Vitamin B6, however, endive contains more pantothenic acid and folate. Both asparagus and endive contain significant amounts of thiamin and riboflavin.
| Asparagus | Endive | |
|---|---|---|
| Thiamin | 0.143 MG | 0.08 MG |
| Riboflavin | 0.141 MG | 0.075 MG |
| Niacin | 0.978 MG | 0.4 MG |
| Pantothenic acid | 0.274 MG | 0.9 MG |
| Vitamin B6 | 0.091 MG | 0.02 MG |
| Folate | 52 UG | 142 UG |
Minerals
calcium
Endive is a great source of calcium and it has 117% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and endive has 52mg of calcium.
iron
Asparagus is a great source of iron and it has 158% more iron than endive - asparagus has 2.1mg of iron per 100 grams and endive has 0.83mg of iron.
potassium
Both asparagus and endive are high in potassium. Endive has 55% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and endive has 314mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, asparagus has more isorhamnetin and quercetin than endive per 100 grams, however, endive contains more kaempferol than asparagus per 100 grams.
| Asparagus | Endive | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 10.1 mg |
| Quercetin | 13.98 mg | ~ |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, endive has more beta-carotene than asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than endive per 100 grams.
| Asparagus | Endive | |
|---|---|---|
| beta-carotene | 449 UG | 1300 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and endive contain significant amounts of alpha linoleic acid (ALA).
| Asparagus | Endive | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.013 G |
| Total | 0.01 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and endive contain significant amounts of linoleic acid.
| Asparagus | Endive | |
|---|---|---|
| linoleic acid | 0.04 G | 0.075 G |
| Total | 0.04 G | 0.075 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Asparagus g
()
|
Daily Values (%) |
Endive g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or endive contain more calories in 100 grams?Asparagus and endive contain similar amounts of calories - asparagus has 20 calories in 100g and endive has 17 calories.
Is asparagus or endive better for protein?
Asparagus and endive contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and endive has 1.3g of protein.
Does asparagus or endive have more carbohydrates?
By weight, both asparagus and endive are low in carbohydrates - asparagus has 3.9g of carbs for 100g and endive has 3.4g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in endive comprise of 90% dietary fiber and 10% sugar.
Does asparagus or endive contain more potassium?
Both asparagus and endive are high in potassium. Endive has 60% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and endive has 314mg of potassium.