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Endive vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between endive and wild rice raw

  • Endive has more vitamin K and vitamin A, while wild rice raw has more phosphorus, copper, zinc, vitamin B3, manganese, magnesium, vitamin B6, and vitamin B2.
  • Endive's daily need coverage for vitamin K is 191% higher.
  • Wild rice raw contains 114 times less vitamin A than endive. Endive contains 2167IU of vitamin A, while wild rice raw contains 19IU.
  • Endive has a lower glycemic index. The glycemic index of endive is 45, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Endive, raw and Wild rice, raw.

Infographic

Endive vs Wild rice raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +147.6%
Contains more MagnesiumMagnesium +1080%
Contains more PotassiumPotassium +36%
Contains more IronIron +136.1%
Contains more CopperCopper +429.3%
Contains more ZincZinc +654.4%
Contains more PhosphorusPhosphorus +1446.4%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +216.4%
Contains more SeleniumSelenium +1300%

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%
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin KVitamin K +12057.9%
Contains more FolateFolate +49.5%
Contains more Vitamin EVitamin E +86.4%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +249.3%
Contains more Vitamin B3Vitamin B3 +1583.3%
Contains more Vitamin B5Vitamin B5 +19.3%
Contains more Vitamin B6Vitamin B6 +1855%
Contains more CholineCholine +108.3%
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1108.6%
Contains more ProteinProtein +1078.4%
Contains more FatsFats +440%
Contains more CarbsCarbs +2135.8%
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Mono. FatMonounsaturated fat +3875%
Contains more Poly. FatPolyunsaturated fat +677%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Wild rice raw DV% diff.
Vitamin K 231µg 1.9µg 191%
Phosphorus 28mg 433mg 58%
Zinc 0.79mg 5.96mg 47%
Copper 0.099mg 0.524mg 47%
Manganese 0.42mg 1.329mg 40%
Vitamin B3 0.4mg 6.733mg 40%
Magnesium 15mg 177mg 39%
Vitamin B6 0.02mg 0.391mg 29%
Protein 1.25g 14.73g 27%
Carbs 3.35g 74.9g 24%
Calories 17kcal 357kcal 17%
Iron 0.83mg 1.96mg 14%
Vitamin B2 0.075mg 0.262mg 14%
Fiber 3.1g 6.2g 12%
Folate 142µg 95µg 12%
Vitamin A 108µg 1µg 12%
Vitamin C 6.5mg 0mg 7%
Selenium 0.2µg 2.8µg 5%
Polyunsaturated fat 0.087g 0.676g 4%
Choline 16.8mg 35mg 3%
Vitamin B5 0.9mg 1.074mg 3%
Vitamin B1 0.08mg 0.115mg 3%
Vitamin E 0.44mg 0.82mg 3%
Potassium 314mg 427mg 3%
Calcium 52mg 21mg 3%
Sodium 22mg 7mg 1%
Fats 0.2g 1.08g 1%
Net carbs 0.25g 68.7g N/A
Sugar 0.25g 2.5g N/A
Saturated fat 0.048g 0.156g 0%
Monounsaturated fat 0.004g 0.159g 0%
Tryptophan 0.005mg 0.179mg 0%
Threonine 0.05mg 0.469mg 0%
Isoleucine 0.072mg 0.618mg 0%
Leucine 0.098mg 1.018mg 0%
Lysine 0.063mg 0.629mg 0%
Methionine 0.014mg 0.438mg 0%
Phenylalanine 0.053mg 0.721mg 0%
Valine 0.063mg 0.858mg 0%
Histidine 0.023mg 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
21%
Endive
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 15mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.108g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.