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Rye vs. Endive — In-Depth Nutrition Comparison

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A recap on differences between rye and endive

  • Rye has more manganese, fiber, phosphorus, copper, selenium, vitamin B3, and magnesium; however, endive is higher in vitamin K, vitamin A, and folate.
  • Endive covers your daily vitamin K needs 188% more than rye.
  • Endive contains 70 times less selenium than rye. Rye contains 13.9µg of selenium, while endive contains 0.2µg.
  • The glycemic index of endive is higher.

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

Infographic

Rye vs Endive 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.
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%
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%
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%
Contains more CalciumCalcium +116.7%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin KVitamin K +3815.3%
Contains more FolateFolate +273.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +727.2%
Contains more FatsFats +715%
Contains more CarbsCarbs +2164.5%
Contains more OtherOther +11.3%
Contains more WaterWater +784.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +5100%
Contains more Poly. FatPolyunsaturated fat +781.6%
Contains less Sat. FatSaturated fat -75.6%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.