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  6. Endive vs. Wild rice raw

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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
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
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%

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.