Endive vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between endive and brown rice

Endive has more vitamin K, vitamin A, folate, and vitamin B5; however, brown rice is richer in manganese, vitamin B3, phosphorus, selenium, vitamin B1, and vitamin B6.
Endive covers your daily vitamin K needs 192% more than brown rice.
Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of endive is 45.

Specific food types used in this comparison are Endive, raw and Rice, brown, long-grain, cooked.

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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

Brown rice

Contains more CalciumCalcium	+1633.3%
Contains more PotassiumPotassium	+265.1%
Contains more IronIron	+48.2%
Contains more ZincZinc	+11.3%

Contains more MagnesiumMagnesium	+160%
Contains more PhosphorusPhosphorus	+267.9%
Contains less SodiumSodium	-81.8%
Contains more ManganeseManganese	+131.9%
Contains more SeleniumSelenium	+2800%

~equal in Copper ~0.106mg

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

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+158.8%
Contains more Vitamin B5Vitamin B5	+136.8%
Contains more Vitamin KVitamin K	+115400%
Contains more FolateFolate	+1477.8%
Contains more CholineCholine	+82.6%

Contains more Vitamin B1Vitamin B1	+122.5%
Contains more Vitamin B3Vitamin B3	+540.3%
Contains more Vitamin B6Vitamin B6	+515%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	231µg	0.2µg	192%
Folate	142µg	9µg	33%
Manganese	0.42mg	0.974mg	24%
Vitamin B3	0.4mg	2.561mg	14%
Vitamin A	108µg	0µg	12%
Phosphorus	28mg	103mg	11%
Vitamin B5	0.9mg	0.38mg	10%
Selenium	0.2µg	5.8µg	10%
Starch		24.79g	10%
Vitamin B1	0.08mg	0.178mg	8%
Vitamin B6	0.02mg	0.123mg	8%
Vitamin C	6.5mg	0mg	7%
Carbs	3.35g	25.58g	7%
Potassium	314mg	86mg	7%
Magnesium	15mg	39mg	6%
Fiber	3.1g	1.6g	6%
Calories	17kcal	123kcal	5%
Calcium	52mg	3mg	5%
Protein	1.25g	2.74g	3%
Iron	0.83mg	0.56mg	3%
Polyunsaturated fat	0.087g	0.366g	2%
Vitamin E	0.44mg	0.17mg	2%
Sodium	22mg	4mg	1%
Fats	0.2g	0.97g	1%
Saturated fat	0.048g	0.26g	1%
Choline	16.8mg	9.2mg	1%
Monounsaturated fat	0.004g	0.369g	1%
Copper	0.099mg	0.106mg	1%
Zinc	0.79mg	0.71mg	1%
Net carbs	0.25g	23.98g	N/A
Sugar	0.25g	0.24g	N/A
Vitamin B2	0.075mg	0.069mg	0%
Tryptophan	0.005mg	0.033mg	0%
Threonine	0.05mg	0.095mg	0%
Isoleucine	0.072mg	0.109mg	0%
Leucine	0.098mg	0.214mg	0%
Lysine	0.063mg	0.099mg	0%
Methionine	0.014mg	0.058mg	0%
Phenylalanine	0.053mg	0.133mg	0%
Valine	0.063mg	0.151mg	0%
Histidine	0.023mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A