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  6. Endive vs. Rapini

Endive vs. Rapini — In-Depth Nutrition Comparison

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How are Endive and Rapini different?

  • Endive is higher in Folate, Vitamin B5, Copper, and Vitamin K, however, Rapini is richer in Iron, Vitamin C, Vitamin B6, Vitamin E , Vitamin B1, and Phosphorus.
  • Daily need coverage for Iron from 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.

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

Infographic

Endive vs Rapini 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.
Endive
Endive
5
:
5
Rapini
Rapini
Contains more Potassium +60.2%
Contains less Sodium -33.3%
Contains more Copper +135.7%
Contains more Calcium +107.7%
Contains more Iron +157.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +160.7%
Contains more Selenium +400%
Equal in Zinc - 0.77
Equal in Manganese - 0.395
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Potassium +60.2%
Contains less Sodium -33.3%
Contains more Copper +135.7%
Contains more Calcium +107.7%
Contains more Iron +157.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +160.7%
Contains more Selenium +400%
Equal in Zinc - 0.77
Equal in Manganese - 0.395

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.
Endive
Endive
3
:
7
Rapini
Rapini
Contains more Vitamin B5 +179.5%
Contains more Folate +71.1%
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%
Equal in Vitamin K - 224
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%
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%
Contains more Vitamin B5 +179.5%
Contains more Folate +71.1%
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%
Equal in Vitamin K - 224

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Rapini
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
79%
Endive
86%
Rapini
Minerals Daily Need Coverage Score
21%
Endive
27%
Rapini

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.