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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
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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
Rapini
4
:
4
Endive
Contains more Calcium +107.7%
Contains more Iron +157.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +160.7%
Contains more Potassium +60.2%
Contains less Sodium -33.3%
Contains more Copper +135.7%
Equal in Zinc - 0.79
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Calcium +107.7%
Contains more Iron +157.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +160.7%
Contains more Potassium +60.2%
Contains less Sodium -33.3%
Contains more 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
Rapini
7
:
3
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
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%
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

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.
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
Starch g g
Fructose 0.17g g 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
Vitamin A 2622IU 2167IU Rapini
Vitamin E 1.62mg 0.44mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
79
Endive
Mineral Summary Score
27
Rapini
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
8%
Endive
Carbohydrates
3%
Rapini
3%
Endive
Fats
2%
Rapini
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.