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.
Detailed nutritional comparison of asparagus and endive is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Asparagus (Asparagus, raw) and Endive (Endive, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Endive src

Calories and Carbs

calories

Asparagus and endive contain similar amounts of calories - asparagus has 20 calories per 100 grams and endive has 17 calories.

For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and lighter in fat compared to endive per calorie. Asparagus has a macronutrient ratio of 35:62:4 and for endive, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Endive
Protein 35% 25%
Carbohydrates 62% 66%
Fat 4% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Asparagus or Endive .

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Endive (Endive, raw) .

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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.

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