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  6. Wild rice raw vs. Endive

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

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Differences between wild rice raw and endive

  • Wild rice raw has more phosphorus, copper, zinc, vitamin B3, manganese, magnesium, vitamin B6, and vitamin B2, while endive has more vitamin K and vitamin A.
  • Endive's daily need coverage for vitamin K is 191% higher.
  • Endive contains 20 times less vitamin B6 than wild rice raw. Wild rice raw contains 0.391mg of vitamin B6, while endive contains 0.02mg.
  • 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 Wild rice, raw and Endive, raw.

Infographic

Wild rice raw 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.
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%
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%
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%
Contains more CalciumCalcium +147.6%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10700%
Contains more Vitamin KVitamin K +12057.9%
Contains more FolateFolate +49.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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
Contains more ProteinProtein +1078.4%
Contains more FatsFats +440%
Contains more CarbsCarbs +2135.8%
Contains more WaterWater +1108.6%
~equal in Other ~1.41g

Fat Type Comparison

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

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.