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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
4
:
4
Rapini
Contains more Potassium +60.2%
Contains more Copper +135.7%
Contains less Sodium -33.3%
Contains more Iron +157.8%
Contains more Calcium +107.7%
Contains more Magnesium +46.7%
Contains more Phosphorus +160.7%
Equal in Zinc - 0.77
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +60.2%
Contains more Copper +135.7%
Contains less Sodium -33.3%
Contains more Iron +157.8%
Contains more Calcium +107.7%
Contains more Magnesium +46.7%
Contains more Phosphorus +160.7%
Equal in Zinc - 0.77

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
Endive
3
:
7
Rapini
Contains more Vitamin B5 +179.5%
Contains more Folate +71.1%
Contains more Vitamin C +210.8%
Contains more Vitamin A +21%
Contains more Vitamin E +268.2%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin B5 +179.5%
Contains more Folate +71.1%
Contains more Vitamin C +210.8%
Contains more Vitamin A +21%
Contains more Vitamin E +268.2%
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

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
79
Endive
86
Rapini
Mineral Summary Score
19
Endive
27
Rapini

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
8%
Endive
19%
Rapini
Carbohydrates
3%
Endive
3%
Rapini
Fats
1%
Endive
2%
Rapini

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.
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

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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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.

All nutrients comparison - raw data values

Nutrient Endive Rapini Opinion
Calories 17 22 Rapini
Protein 1.25 3.17 Rapini
Fats 0.2 0.49 Rapini
Vitamin C 6.5 20.2 Rapini
Net carbs 0.25 0.15000000596046448 Endive
Carbs 3.35 2.85 Endive
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 2.14 Rapini
Calcium 52 108 Rapini
Potassium 314 196 Endive
Magnesium 15 22 Rapini
Sugar 0.25 0.38 Endive
Fiber 3.1 2.7 Endive
Copper 0.099 0.042 Endive
Zinc 0.79 0.77 Endive
Starch
Phosphorus 28 73 Rapini
Sodium 22 33 Endive
Vitamin A 2167 2622 Rapini
Vitamin E 0.44 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.08 0.162 Rapini
Vitamin B2 0.075 0.129 Rapini
Vitamin B3 0.4 1.221 Rapini
Vitamin B5 0.9 0.322 Endive
Vitamin B6 0.02 0.171 Rapini
Vitamin B12 0 0
Vitamin K 231 224 Endive
Folate 142 83 Endive
Trans Fat 0 0
Saturated Fat 0.048 0.05 Endive
Monounsaturated Fat 0.004 0.026 Rapini
Polyunsaturated fat 0.087 0.13 Rapini
Tryptophan 0.005 0.043 Rapini
Threonine 0.05 0.106 Rapini
Isoleucine 0.072 0.104 Rapini
Leucine 0.098 0.17 Rapini
Lysine 0.063 0.198 Rapini
Methionine 0.014 0.048 Rapini
Phenylalanine 0.053 0.128 Rapini
Valine 0.063 0.153 Rapini
Histidine 0.023 0.066 Rapini
Fructose 0.17 Rapini

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. 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.