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  6. Rapini vs. Endive

Rapini vs. Endive — In-Depth Nutrition Comparison

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How are Rapini and Endive different?

  • Rapini is higher in Iron, Vitamin C, Vitamin B6, Vitamin E , Vitamin B1, and Phosphorus, however, Endive is richer in Folate, Vitamin B5, Copper, and Vitamin K.
  • Daily need coverage for Iron from Rapini is 16% higher.
  • Rapini contains 9 times more Vitamin B6 than Endive. While Rapini contains 0.171mg of Vitamin B6, Endive contains only 0.02mg.

Broccoli raab, raw and Endive, raw are the varieties used in this article.

Infographic

Rapini 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.
Rapini
Rapini
5
:
5
Endive
Endive
Contains more Calcium +107.7%
Contains more Iron +157.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +160.7%
Contains more Selenium +400%
Contains more Potassium +60.2%
Contains less Sodium -33.3%
Contains more Copper +135.7%
Equal in Zinc - 0.79
Equal in Manganese - 0.42
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +107.7%
Contains more Iron +157.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +160.7%
Contains more Selenium +400%
Contains more Potassium +60.2%
Contains less Sodium -33.3%
Contains more Copper +135.7%
Equal in Zinc - 0.79
Equal in Manganese - 0.42

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.
Rapini
Rapini
7
:
3
Endive
Endive
Contains more Vitamin A +21%
Contains more Vitamin E +268.2%
Contains more Vitamin C +210.8%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +72%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B6 +755%
Contains more Vitamin B5 +179.5%
Contains more Folate +71.1%
Equal in Vitamin K - 231
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin A +21%
Contains more Vitamin E +268.2%
Contains more Vitamin C +210.8%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B2 +72%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B6 +755%
Contains more Vitamin B5 +179.5%
Contains more Folate +71.1%
Equal in Vitamin K - 231

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Endive
Endive
Contains more Protein +153.6%
Contains more Fats +145%
Contains more Carbs +17.5%
Contains more Other +50%
Equal in Water - 93.79
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +153.6%
Contains more Fats +145%
Contains more Carbs +17.5%
Contains more Other +50%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +49.4%
Equal in Saturated Fat - 0.048
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +49.4%
Equal in Saturated Fat - 0.048

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Endive
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Endive Opinion
Net carbs 0.15g 0.25g Endive
Protein 3.17g 1.25g Rapini
Fats 0.49g 0.2g Rapini
Carbs 2.85g 3.35g Endive
Calories 22kcal 17kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g 0.25g Endive
Fiber 2.7g 3.1g Endive
Calcium 108mg 52mg Rapini
Iron 2.14mg 0.83mg Rapini
Magnesium 22mg 15mg Rapini
Phosphorus 73mg 28mg Rapini
Potassium 196mg 314mg Endive
Sodium 33mg 22mg Endive
Zinc 0.77mg 0.79mg Endive
Copper 0.042mg 0.099mg Endive
Manganese 0.395mg 0.42mg Endive
Selenium 1µg 0.2µg Rapini
Vitamin A 2622IU 2167IU Rapini
Vitamin A RAE 131µg 108µg Rapini
Vitamin E 1.62mg 0.44mg Rapini
Vitamin C 20.2mg 6.5mg Rapini
Vitamin B1 0.162mg 0.08mg Rapini
Vitamin B2 0.129mg 0.075mg Rapini
Vitamin B3 1.221mg 0.4mg Rapini
Vitamin B5 0.322mg 0.9mg Endive
Vitamin B6 0.171mg 0.02mg Rapini
Folate 83µg 142µg Endive
Vitamin K 224µg 231µg Endive
Tryptophan 0.043mg 0.005mg Rapini
Threonine 0.106mg 0.05mg Rapini
Isoleucine 0.104mg 0.072mg Rapini
Leucine 0.17mg 0.098mg Rapini
Lysine 0.198mg 0.063mg Rapini
Methionine 0.048mg 0.014mg Rapini
Phenylalanine 0.128mg 0.053mg Rapini
Valine 0.153mg 0.063mg Rapini
Histidine 0.066mg 0.023mg Rapini
Saturated Fat 0.05g 0.048g Endive
Monounsaturated Fat 0.026g 0.004g Rapini
Polyunsaturated fat 0.13g 0.087g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
86%
Rapini
79%
Endive
Minerals Daily Need Coverage Score
27%
Rapini
21%
Endive

Comparison summary

Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.