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Endive vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between endive and rye

  • Endive has more vitamin K, vitamin A, and folate; however, rye is higher in manganese, fiber, phosphorus, copper, selenium, vitamin B3, and magnesium.
  • Endive covers your daily vitamin K needs 188% more than rye.
  • Rye contains 197 times less vitamin A than endive. Endive contains 2167IU of vitamin A, while rye contains 11IU.
  • The glycemic index of endive is higher.

Food varieties used in this article are Endive, raw and Rye grain.

Infographic

Endive vs Rye 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
1
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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +116.7%
Contains more MagnesiumMagnesium +633.3%
Contains more PotassiumPotassium +62.4%
Contains more IronIron +216.9%
Contains more CopperCopper +270.7%
Contains more ZincZinc +235.4%
Contains more PhosphorusPhosphorus +1085.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +513.6%
Contains more SeleniumSelenium +6850%

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
4
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% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Rye
Rye
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin KVitamin K +3815.3%
Contains more FolateFolate +273.7%
Contains more Vitamin EVitamin E +93.2%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +234.7%
Contains more Vitamin B3Vitamin B3 +967.5%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B6Vitamin B6 +1370%
Contains more CholineCholine +81%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +784.8%
Contains more ProteinProtein +727.2%
Contains more FatsFats +715%
Contains more CarbsCarbs +2164.5%
Contains more OtherOther +11.3%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +5100%
Contains more Poly. FatPolyunsaturated fat +781.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Rye
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Endive Rye DV% diff.
Vitamin K 231µg 5.9µg 188%
Manganese 0.42mg 2.577mg 94%
Fiber 3.1g 15.1g 48%
Phosphorus 28mg 332mg 43%
Copper 0.099mg 0.367mg 30%
Folate 142µg 38µg 26%
Selenium 0.2µg 13.9µg 25%
Carbs 3.35g 75.86g 24%
Vitamin B3 0.4mg 4.27mg 24%
Magnesium 15mg 110mg 23%
Iron 0.83mg 2.63mg 23%
Vitamin B6 0.02mg 0.294mg 21%
Vitamin B1 0.08mg 0.316mg 20%
Protein 1.25g 10.34g 18%
Zinc 0.79mg 2.65mg 17%
Calories 17kcal 338kcal 16%
Vitamin B2 0.075mg 0.251mg 14%
Vitamin A 108µg 1µg 12%
Vitamin B5 0.9mg 1.456mg 11%
Vitamin C 6.5mg 0mg 7%
Potassium 314mg 510mg 6%
Polyunsaturated fat 0.087g 0.767g 5%
Calcium 52mg 24mg 3%
Vitamin E 0.44mg 0.85mg 3%
Choline 16.8mg 30.4mg 2%
Fats 0.2g 1.63g 2%
Monounsaturated fat 0.004g 0.208g 1%
Saturated fat 0.048g 0.197g 1%
Sodium 22mg 2mg 1%
Net carbs 0.25g 60.76g N/A
Sugar 0.25g 0.98g N/A
Tryptophan 0.005mg 0.108mg 0%
Threonine 0.05mg 0.289mg 0%
Isoleucine 0.072mg 0.208mg 0%
Leucine 0.098mg 0.563mg 0%
Lysine 0.063mg 0.286mg 0%
Methionine 0.014mg 0.153mg 0%
Phenylalanine 0.053mg 0.435mg 0%
Valine 0.063mg 0.317mg 0%
Histidine 0.023mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Rye
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
66%
Endive
35%
Rye
Minerals Daily Need Coverage Score
21%
Endive
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.149g)
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 vitamins?
?
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.