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
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+107.7%
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Iron
+157.8%
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Magnesium
+46.7%
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Phosphorus
+160.7%
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Potassium
+60.2%
Contains
less
Sodium
-33.3%
Contains
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Copper
+135.7%
Equal in Zinc - 0.79
Contains
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Calcium
+107.7%
Contains
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Iron
+157.8%
Contains
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Magnesium
+46.7%
Contains
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Phosphorus
+160.7%
Contains
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Potassium
+60.2%
Contains
less
Sodium
-33.3%
Contains
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Copper
+135.7%
Equal in Zinc - 0.79
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+21%
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Vitamin E
+268.2%
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Vitamin C
+210.8%
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Vitamin B1
+102.5%
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Vitamin B2
+72%
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Vitamin B3
+205.3%
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Vitamin B6
+755%
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Vitamin B5
+179.5%
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Folate
+71.1%
Equal in Vitamin K - 231
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Vitamin A
+21%
Contains
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Vitamin E
+268.2%
Contains
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Vitamin C
+210.8%
Contains
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Vitamin B1
+102.5%
Contains
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Vitamin B2
+72%
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Vitamin B3
+205.3%
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Vitamin B6
+755%
Contains
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Vitamin B5
+179.5%
Contains
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Folate
+71.1%
Equal in Vitamin K - 231
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+153.6%
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Fats
+145%
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Carbs
+17.5%
Contains
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Other
+50%
Equal in Water - 93.79
Contains
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Protein
+153.6%
Contains
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Fats
+145%
Contains
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Carbs
+17.5%
Contains
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Other
+50%
Equal in Water - 93.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+550%
Contains
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Polyunsaturated fat
+49.4%
Equal in Saturated Fat - 0.048
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Monounsaturated Fat
+550%
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Polyunsaturated fat
+49.4%
Equal in Saturated Fat - 0.048
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.15g | 0.25g |
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| Protein | 3.17g | 1.25g |
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| Fats | 0.49g | 0.2g |
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| Carbs | 2.85g | 3.35g |
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| Calories | 22kcal | 17kcal |
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| Fructose | 0.17g |
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| Sugar | 0.38g | 0.25g |
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| Fiber | 2.7g | 3.1g |
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| Calcium | 108mg | 52mg |
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| Iron | 2.14mg | 0.83mg |
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| Magnesium | 22mg | 15mg |
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| Phosphorus | 73mg | 28mg |
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| Potassium | 196mg | 314mg |
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| Sodium | 33mg | 22mg |
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| Zinc | 0.77mg | 0.79mg |
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| Copper | 0.042mg | 0.099mg |
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| Vitamin A | 2622IU | 2167IU |
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| Vitamin A RAE | 131µg | 108µg |
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| Vitamin E | 1.62mg | 0.44mg |
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| Vitamin C | 20.2mg | 6.5mg |
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| Vitamin B1 | 0.162mg | 0.08mg |
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| Vitamin B2 | 0.129mg | 0.075mg |
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| Vitamin B3 | 1.221mg | 0.4mg |
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| Vitamin B5 | 0.322mg | 0.9mg |
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| Vitamin B6 | 0.171mg | 0.02mg |
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| Folate | 83µg | 142µg |
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| Vitamin K | 224µg | 231µg |
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| Tryptophan | 0.043mg | 0.005mg |
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| Threonine | 0.106mg | 0.05mg |
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| Isoleucine | 0.104mg | 0.072mg |
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| Leucine | 0.17mg | 0.098mg |
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| Lysine | 0.198mg | 0.063mg |
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| Methionine | 0.048mg | 0.014mg |
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| Phenylalanine | 0.128mg | 0.053mg |
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| Valine | 0.153mg | 0.063mg |
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| Histidine | 0.066mg | 0.023mg |
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| Saturated Fat | 0.05g | 0.048g |
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| Monounsaturated Fat | 0.026g | 0.004g |
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| Polyunsaturated fat | 0.13g | 0.087g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
86%
79%
Minerals Daily Need Coverage Score
27%
19%
Comparison summary
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Endive contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
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?
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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.