Corn grain vs. Escarole — In-Depth Nutrition Comparison
Compare
How are corn grain and escarole different?
- Corn grain is richer in vitamin B6, selenium, vitamin B1, magnesium, phosphorus, copper, iron, and vitamin B3, while escarole is higher in vitamin K and vitamin A.
- Escarole covers your daily need for vitamin K, 176% more than corn grain.
- Corn grain contains 78 times more selenium than escarole. Corn grain contains 15.5µg of selenium, while escarole contains 0.2µg.
- Corn grain has a higher glycemic index (52) than escarole (0).
Corn grain, yellow and Escarole, cooked, boiled, drained, no salt added types were used in this article.
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.
| Contains more MagnesiumMagnesium | +876.9% |
| Contains more PotassiumPotassium | +17.1% |
| Contains more IronIron | +276.4% |
| Contains more CopperCopper | +260.9% |
| Contains more ZincZinc | +220.3% |
| Contains more PhosphorusPhosphorus | +854.5% |
| Contains more ManganeseManganese | +26% |
| Contains more SeleniumSelenium | +7650% |
| Contains more CalciumCalcium | +557.1% |
| Contains less SodiumSodium | -45.7% |
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.
| Contains more Vitamin EVitamin E | +22.5% |
| Contains more Vitamin B1Vitamin B1 | +552.5% |
| Contains more Vitamin B2Vitamin B2 | +224.2% |
| Contains more Vitamin B3Vitamin B3 | +1062.5% |
| Contains more Vitamin B6Vitamin B6 | +3787.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +754.5% |
| Contains more Vitamin B5Vitamin B5 | +94.8% |
| Contains more Vitamin KVitamin K | +70533.3% |
| Contains more FolateFolate | +310.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.3µg | 211.9µg | 176% |
| Vitamin B6 | 0.622mg | 0.016mg | 47% |
| Selenium | 15.5µg | 0.2µg | 28% |
| Vitamin B1 | 0.385mg | 0.059mg | 27% |
| Magnesium | 127mg | 13mg | 27% |
| Phosphorus | 210mg | 22mg | 27% |
| Copper | 0.314mg | 0.087mg | 25% |
| Iron | 2.71mg | 0.72mg | 25% |
| Carbs | 74.26g | 3.07g | 24% |
| Vitamin B3 | 3.627mg | 0.312mg | 21% |
| Fiber | 7.3g | 2.8g | 18% |
| Protein | 9.42g | 1.15g | 17% |
| Calories | 365kcal | 19kcal | 17% |
| Folate | 19µg | 78µg | 15% |
| Polyunsaturated fat | 2.163g | 0.081g | 14% |
| Zinc | 2.21mg | 0.69mg | 14% |
| Vitamin B2 | 0.201mg | 0.062mg | 11% |
| Vitamin A | 11µg | 94µg | 9% |
| Vitamin B5 | 0.424mg | 0.826mg | 8% |
| Fats | 4.74g | 0.18g | 7% |
| Manganese | 0.485mg | 0.385mg | 4% |
| Calcium | 7mg | 46mg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Monounsaturated fat | 1.251g | 0.004g | 3% |
| Choline | 15.4mg | 3% | |
| Saturated fat | 0.667g | 0.042g | 3% |
| Vitamin E | 0.49mg | 0.4mg | 1% |
| Potassium | 287mg | 245mg | 1% |
| Sodium | 35mg | 19mg | 1% |
| Net carbs | 66.96g | 0.27g | N/A |
| Sugar | 0.64g | 0.23g | N/A |
| Tryptophan | 0.067mg | 0.005mg | 0% |
| Threonine | 0.354mg | 0.046mg | 0% |
| Isoleucine | 0.337mg | 0.066mg | 0% |
| Leucine | 1.155mg | 0.09mg | 0% |
| Lysine | 0.265mg | 0.058mg | 0% |
| Methionine | 0.197mg | 0.013mg | 0% |
| Phenylalanine | 0.463mg | 0.049mg | 0% |
| Valine | 0.477mg | 0.058mg | 0% |
| Histidine | 0.287mg | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.42 g
Fats:
4.74 g
Carbs:
74.26 g
Water:
10.37 g
Other:
1.21 g
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
| Contains more ProteinProtein | +719.1% |
| Contains more FatsFats | +2533.3% |
| Contains more CarbsCarbs | +2318.9% |
| Contains more WaterWater | +809.3% |
~equal in
Other
~1.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.667 g
Monounsaturated fat:
Mono. Fat
1.251 g
Polyunsaturated fat:
Poly. Fat
2.163 g
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
| Contains more Mono. FatMonounsaturated fat | +31175% |
| Contains more Poly. FatPolyunsaturated fat | +2570.4% |
| Contains less Sat. FatSaturated fat | -93.7% |
