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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
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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.
Endive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
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%
~equal in Zinc ~0.77mg
~equal in Manganese ~0.395mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 22% 130% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Rapini
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~224µg
~equal in Choline ~18.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Rapini
2
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 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
Endive
1
35% 3% 63%
Saturated Fat: Sat. Fat 0.048 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Rapini
2
24% 13% 63%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
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.
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
Calories 17kcal 22kcal Rapini
Protein 1.25g 3.17g Rapini
Fats 0.2g 0.49g Rapini
Vitamin C 6.5mg 20.2mg Rapini
Net carbs 0.25g 0.15g Endive
Carbs 3.35g 2.85g Endive
Magnesium 15mg 22mg Rapini
Calcium 52mg 108mg Rapini
Potassium 314mg 196mg Endive
Iron 0.83mg 2.14mg Rapini
Sugar 0.25g 0.38g Endive
Fiber 3.1g 2.7g Endive
Copper 0.099mg 0.042mg Endive
Zinc 0.79mg 0.77mg Endive
Phosphorus 28mg 73mg Rapini
Sodium 22mg 33mg Endive
Vitamin A 2167IU 2622IU Rapini
Vitamin A 108µg 131µg Rapini
Vitamin E 0.44mg 1.62mg Rapini
Manganese 0.42mg 0.395mg Endive
Selenium 0.2µg 1µg 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
Vitamin K 231µg 224µg Endive
Folate 142µg 83µg Endive
Choline 16.8mg 18.3mg Rapini
Saturated Fat 0.048g 0.05g Endive
Monounsaturated Fat 0.004g 0.026g Rapini
Polyunsaturated fat 0.087g 0.13g Rapini
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
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
74%
Endive
80%
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.