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Corn grain vs. Escarole — In-Depth Nutrition Comparison

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How are Corn grain and Escarole different?

  • Corn grain is richer in Vitamin B6, Selenium, Vitamin B1, Magnesium, Phosphorus, Copper, Iron, Vitamin B3, and Fiber, while Escarole is higher in Vitamin K.
  • Escarole covers your daily need of 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, yellow and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Corn grain vs Escarole infographic
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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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
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.
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% 13% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
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 11% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin E Vitamin 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 +782.2%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin KVitamin K +70533.3%
Contains more FolateFolate +310.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
3% 94%
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
16% 31% 53%
Saturated Fat: Sat. Fat 0.667 g
Monounsaturated Fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
33% 3% 64%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn grain Escarole Opinion
Calories 365kcal 19kcal Corn grain
Protein 9.42g 1.15g Corn grain
Fats 4.74g 0.18g Corn grain
Vitamin C 0mg 3.3mg Escarole
Net carbs 66.96g 0.27g Corn grain
Carbs 74.26g 3.07g Corn grain
Magnesium 127mg 13mg Corn grain
Calcium 7mg 46mg Escarole
Potassium 287mg 245mg Corn grain
Iron 2.71mg 0.72mg Corn grain
Sugar 0.64g 0.23g Escarole
Fiber 7.3g 2.8g Corn grain
Copper 0.314mg 0.087mg Corn grain
Zinc 2.21mg 0.69mg Corn grain
Phosphorus 210mg 22mg Corn grain
Sodium 35mg 19mg Escarole
Vitamin A 214IU 1888IU Escarole
Vitamin A RAE 11µg 94µg Escarole
Vitamin E 0.49mg 0.4mg Corn grain
Manganese 0.485mg 0.385mg Corn grain
Selenium 15.5µg 0.2µg Corn grain
Vitamin B1 0.385mg 0.059mg Corn grain
Vitamin B2 0.201mg 0.062mg Corn grain
Vitamin B3 3.627mg 0.312mg Corn grain
Vitamin B5 0.424mg 0.826mg Escarole
Vitamin B6 0.622mg 0.016mg Corn grain
Vitamin K 0.3µg 211.9µg Escarole
Folate 19µg 78µg Escarole
Choline 15.4mg Escarole
Saturated Fat 0.667g 0.042g Escarole
Monounsaturated Fat 1.251g 0.004g Corn grain
Polyunsaturated fat 2.163g 0.081g Corn grain
Tryptophan 0.067mg 0.005mg Corn grain
Threonine 0.354mg 0.046mg Corn grain
Isoleucine 0.337mg 0.066mg Corn grain
Leucine 1.155mg 0.09mg Corn grain
Lysine 0.265mg 0.058mg Corn grain
Methionine 0.197mg 0.013mg Corn grain
Phenylalanine 0.463mg 0.049mg Corn grain
Valine 0.477mg 0.058mg Corn grain
Histidine 0.287mg 0.021mg Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grain Escarole
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
32%
Corn grain
63%
Escarole
Minerals Daily Need Coverage Score
63%
Corn grain
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.625g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
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 ($)
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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.