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  6. Escarole vs. Barley flour

Escarole vs. Barley flour — In-Depth Nutrition Comparison

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The main differences between Escarole and Barley flour

  • Escarole has more Vitamin K, however, Barley flour has more Selenium, Phosphorus, Vitamin B3, Vitamin B6, Fiber, Copper, Manganese, Vitamin B1, and Iron.
  • Daily need coverage for Vitamin K from Escarole is 175% higher.

Food types used in this article are Escarole, cooked, boiled, drained, no salt added and Barley flour or meal.

Infographic

Escarole vs Barley flour 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more CalciumCalcium +43.8%
Contains more MagnesiumMagnesium +638.5%
Contains more PotassiumPotassium +26.1%
Contains more IronIron +272.2%
Contains more CopperCopper +294.3%
Contains more ZincZinc +189.9%
Contains more PhosphorusPhosphorus +1245.5%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +168.6%
Contains more SeleniumSelenium +18750%

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 11% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
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 0% 0% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +469.7%
Contains more Vitamin KVitamin K +9531.8%
Contains more FolateFolate +875%
Contains more Vitamin EVitamin E +42.5%
Contains more Vitamin B1Vitamin B1 +527.1%
Contains more Vitamin B2Vitamin B2 +83.9%
Contains more Vitamin B3Vitamin B3 +1909.3%
Contains more Vitamin B6Vitamin B6 +2375%
Contains more CholineCholine +145.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +678.6%
Contains more ProteinProtein +813%
Contains more FatsFats +788.9%
Contains more CarbsCarbs +2327.4%
~equal in Other ~1.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
26% 16% 59%
Saturated Fat: Sat. Fat 0.335 g
Monounsaturated Fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated Fat -87.5%
Contains more Mono. FatMonounsaturated Fat +5025%
Contains more Poly. FatPolyunsaturated fat +851.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Barley flour Opinion
Calories 19kcal 345kcal Barley flour
Protein 1.15g 10.5g Barley flour
Fats 0.18g 1.6g Barley flour
Vitamin C 3.3mg 0mg Escarole
Net carbs 0.27g 64.42g Barley flour
Carbs 3.07g 74.52g Barley flour
Magnesium 13mg 96mg Barley flour
Calcium 46mg 32mg Escarole
Potassium 245mg 309mg Barley flour
Iron 0.72mg 2.68mg Barley flour
Sugar 0.23g 0.8g Escarole
Fiber 2.8g 10.1g Barley flour
Copper 0.087mg 0.343mg Barley flour
Zinc 0.69mg 2mg Barley flour
Phosphorus 22mg 296mg Barley flour
Sodium 19mg 4mg Barley flour
Vitamin A 1888IU 0IU Escarole
Vitamin A 94µg 0µg Escarole
Vitamin E 0.4mg 0.57mg Barley flour
Manganese 0.385mg 1.034mg Barley flour
Selenium 0.2µg 37.7µg Barley flour
Vitamin B1 0.059mg 0.37mg Barley flour
Vitamin B2 0.062mg 0.114mg Barley flour
Vitamin B3 0.312mg 6.269mg Barley flour
Vitamin B5 0.826mg 0.145mg Escarole
Vitamin B6 0.016mg 0.396mg Barley flour
Vitamin K 211.9µg 2.2µg Escarole
Folate 78µg 8µg Escarole
Choline 15.4mg 37.8mg Barley flour
Saturated Fat 0.042g 0.335g Escarole
Monounsaturated Fat 0.004g 0.205g Barley flour
Polyunsaturated fat 0.081g 0.771g Barley flour
Tryptophan 0.005mg 0.175mg Barley flour
Threonine 0.046mg 0.356mg Barley flour
Isoleucine 0.066mg 0.383mg Barley flour
Leucine 0.09mg 0.713mg Barley flour
Lysine 0.058mg 0.391mg Barley flour
Methionine 0.013mg 0.202mg Barley flour
Phenylalanine 0.049mg 0.589mg Barley flour
Valine 0.058mg 0.515mg Barley flour
Histidine 0.021mg 0.236mg Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Barley flour
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
63%
Escarole
29%
Barley flour
Minerals Daily Need Coverage Score
18%
Escarole
84%
Barley flour

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.293g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 70)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Barley flour
Barley flour 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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.