Endive vs. Rapini — In-Depth Nutrition Comparison
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How are endive and rapini different?
- Endive is higher in folate, vitamin B5, and copper; however, rapini is richer in iron, vitamin C, vitamin B6, vitamin A, vitamin E, vitamin B1, and phosphorus.
- Daily need coverage for iron for rapini is 16% higher.
- Endive contains 3 times more vitamin B5 than rapini. While endive contains 0.9mg of vitamin B5, rapini contains only 0.322mg.
- Rapini has a lower glycemic index (32) than endive (45).
Endive, raw and Broccoli raab, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +60.2% |
| Contains more CopperCopper | +135.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +107.7% |
| Contains more IronIron | +157.8% |
| Contains more PhosphorusPhosphorus | +160.7% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin B5Vitamin B5 | +179.5% |
| Contains more FolateFolate | +71.1% |
| Contains more Vitamin CVitamin C | +210.8% |
| Contains more Vitamin AVitamin A | +21.3% |
| Contains more Vitamin EVitamin E | +268.2% |
| Contains more Vitamin B1Vitamin B1 | +102.5% |
| Contains more Vitamin B2Vitamin B2 | +72% |
| Contains more Vitamin B3Vitamin B3 | +205.3% |
| Contains more Vitamin B6Vitamin B6 | +755% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +17.5% |
| Contains more OtherOther | +50% |
| Contains more ProteinProtein | +153.6% |
| Contains more FatsFats | +145% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +49.4% |
~equal in
Saturated fat
~0.05g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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DV% diff. |
| Iron | 0.83mg | 2.14mg | 16% |
| Folate | 142µg | 83µg | 15% |
| Vitamin C | 6.5mg | 20.2mg | 15% |
| Vitamin B5 | 0.9mg | 0.322mg | 12% |
| Vitamin B6 | 0.02mg | 0.171mg | 12% |
| Vitamin E | 0.44mg | 1.62mg | 8% |
| Vitamin B1 | 0.08mg | 0.162mg | 7% |
| Calcium | 52mg | 108mg | 6% |
| Copper | 0.099mg | 0.042mg | 6% |
| Phosphorus | 28mg | 73mg | 6% |
| Vitamin K | 231µg | 224µg | 6% |
| Vitamin B3 | 0.4mg | 1.221mg | 5% |
| Protein | 1.25g | 3.17g | 4% |
| Vitamin B2 | 0.075mg | 0.129mg | 4% |
| Potassium | 314mg | 196mg | 3% |
| Vitamin A | 108µg | 131µg | 3% |
| Magnesium | 15mg | 22mg | 2% |
| Fiber | 3.1g | 2.7g | 2% |
| Manganese | 0.42mg | 0.395mg | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Calories | 17kcal | 22kcal | 0% |
| Fats | 0.2g | 0.49g | 0% |
| Carbs | 3.35g | 2.85g | 0% |
| Net carbs | 0.25g | 0.15g | N/A |
| Sugar | 0.25g | 0.38g | N/A |
| Zinc | 0.79mg | 0.77mg | 0% |
| Sodium | 22mg | 33mg | 0% |
| Choline | 16.8mg | 18.3mg | 0% |
| Saturated fat | 0.048g | 0.05g | 0% |
| Monounsaturated fat | 0.004g | 0.026g | 0% |
| Polyunsaturated fat | 0.087g | 0.13g | 0% |
| Tryptophan | 0.005mg | 0.043mg | 0% |
| Threonine | 0.05mg | 0.106mg | 0% |
| Isoleucine | 0.072mg | 0.104mg | 0% |
| Leucine | 0.098mg | 0.17mg | 0% |
| Lysine | 0.063mg | 0.198mg | 0% |
| Methionine | 0.014mg | 0.048mg | 0% |
| Phenylalanine | 0.053mg | 0.128mg | 0% |
| Valine | 0.063mg | 0.153mg | 0% |
| Histidine | 0.023mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
66%
71%
Minerals Daily Need Coverage Score
21%
27%
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?
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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.