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  6. Corn vs. Escarole

Corn vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Corn and Escarole

  • Corn has more Vitamin B6, Vitamin B3, and Phosphorus, however, Escarole has more Vitamin K, Folate, Manganese, and Vitamin A RAE.
  • Escarole's daily need coverage for Vitamin K is 176% more.
  • Corn has 9 times more Vitamin B6 than Escarole. Corn has 0.139mg of Vitamin B6, while Escarole has 0.016mg.

The food varieties used in the comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added.

Infographic

Corn vs Escarole 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.
Corn
Corn
3
:
6
Escarole
Escarole
Contains more Magnesium +100%
Contains more Phosphorus +250%
Contains less Sodium -94.7%
Contains more Calcium +1433.3%
Contains more Iron +60%
Contains more Potassium +12.4%
Contains more Zinc +11.3%
Contains more Copper +77.6%
Contains more Manganese +130.5%
Equal in Selenium - 0.2
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +100%
Contains more Phosphorus +250%
Contains less Sodium -94.7%
Contains more Calcium +1433.3%
Contains more Iron +60%
Contains more Potassium +12.4%
Contains more Zinc +11.3%
Contains more Copper +77.6%
Contains more Manganese +130.5%
Equal in Selenium - 0.2

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.
Corn
Corn
4
:
6
Escarole
Escarole
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B3 +439.4%
Contains more Vitamin B6 +768.8%
Contains more Vitamin A +617.9%
Contains more Vitamin E +344.4%
Contains more Folate +239.1%
Contains more Vitamin K +52875%
Equal in Vitamin B2 - 0.062
Equal in Vitamin B5 - 0.826
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B3 +439.4%
Contains more Vitamin B6 +768.8%
Contains more Vitamin A +617.9%
Contains more Vitamin E +344.4%
Contains more Folate +239.1%
Contains more Vitamin K +52875%
Equal in Vitamin B2 - 0.062
Equal in Vitamin B5 - 0.826

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
:
2
Escarole
Escarole
Contains more Protein +196.5%
Contains more Fats +733.3%
Contains more Carbs +583.4%
Contains more Water +28.4%
Contains more Other +87.1%
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +196.5%
Contains more Fats +733.3%
Contains more Carbs +583.4%
Contains more Water +28.4%
Contains more Other +87.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +9250%
Contains more Polyunsaturated fat +644.4%
Contains less Saturated Fat -78.7%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +9250%
Contains more Polyunsaturated fat +644.4%
Contains less Saturated Fat -78.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Escarole Opinion
Net carbs 18.58g 0.27g Corn
Protein 3.41g 1.15g Corn
Fats 1.5g 0.18g Corn
Carbs 20.98g 3.07g Corn
Calories 96kcal 19kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 0.23g Escarole
Fiber 2.4g 2.8g Escarole
Calcium 3mg 46mg Escarole
Iron 0.45mg 0.72mg Escarole
Magnesium 26mg 13mg Corn
Phosphorus 77mg 22mg Corn
Potassium 218mg 245mg Escarole
Sodium 1mg 19mg Corn
Zinc 0.62mg 0.69mg Escarole
Copper 0.049mg 0.087mg Escarole
Manganese 0.167mg 0.385mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 263IU 1888IU Escarole
Vitamin A RAE 13µg 94µg Escarole
Vitamin E 0.09mg 0.4mg Escarole
Vitamin C 5.5mg 3.3mg Corn
Vitamin B1 0.093mg 0.059mg Corn
Vitamin B2 0.057mg 0.062mg Escarole
Vitamin B3 1.683mg 0.312mg Corn
Vitamin B5 0.792mg 0.826mg Escarole
Vitamin B6 0.139mg 0.016mg Corn
Folate 23µg 78µg Escarole
Vitamin K 0.4µg 211.9µg Escarole
Tryptophan 0.023mg 0.005mg Corn
Threonine 0.133mg 0.046mg Corn
Isoleucine 0.133mg 0.066mg Corn
Leucine 0.358mg 0.09mg Corn
Lysine 0.141mg 0.058mg Corn
Methionine 0.069mg 0.013mg Corn
Phenylalanine 0.155mg 0.049mg Corn
Valine 0.191mg 0.058mg Corn
Histidine 0.091mg 0.021mg Corn
Saturated Fat 0.197g 0.042g Escarole
Monounsaturated Fat 0.374g 0.004g Corn
Polyunsaturated fat 0.603g 0.081g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Corn
67%
Escarole
Minerals Daily Need Coverage Score
14%
Corn
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.31g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 52)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1.2)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 18mg)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.