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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 and vitamin A; however, barley flour has more selenium, phosphorus, vitamin B3, vitamin B6, fiber, copper, manganese, and vitamin B1.
  • Daily need coverage for vitamin K for escarole is 175% higher.
  • Barley flour has a higher glycemic index than escarole.

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
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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 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% 31% 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

All nutrients comparison - raw data values

Nutrient Escarole Barley flour DV% diff.
Vitamin K 211.9µg 2.2µg 175%
Selenium 0.2µg 37.7µg 68%
Phosphorus 22mg 296mg 39%
Vitamin B3 0.312mg 6.269mg 37%
Vitamin B6 0.016mg 0.396mg 29%
Fiber 2.8g 10.1g 29%
Copper 0.087mg 0.343mg 28%
Manganese 0.385mg 1.034mg 28%
Vitamin B1 0.059mg 0.37mg 26%
Iron 0.72mg 2.68mg 25%
Carbs 3.07g 74.52g 24%
Magnesium 13mg 96mg 20%
Protein 1.15g 10.5g 19%
Folate 78µg 8µg 18%
Calories 19kcal 345kcal 16%
Vitamin B5 0.826mg 0.145mg 14%
Zinc 0.69mg 2mg 12%
Vitamin A 94µg 0µg 10%
Polyunsaturated fat 0.081g 0.771g 5%
Choline 15.4mg 37.8mg 4%
Vitamin B2 0.062mg 0.114mg 4%
Vitamin C 3.3mg 0mg 4%
Fats 0.18g 1.6g 2%
Potassium 245mg 309mg 2%
Monounsaturated fat 0.004g 0.205g 1%
Saturated fat 0.042g 0.335g 1%
Sodium 19mg 4mg 1%
Calcium 46mg 32mg 1%
Vitamin E 0.4mg 0.57mg 1%
Net carbs 0.27g 64.42g N/A
Sugar 0.23g 0.8g N/A
Tryptophan 0.005mg 0.175mg 0%
Threonine 0.046mg 0.356mg 0%
Isoleucine 0.066mg 0.383mg 0%
Leucine 0.09mg 0.713mg 0%
Lysine 0.058mg 0.391mg 0%
Methionine 0.013mg 0.202mg 0%
Phenylalanine 0.049mg 0.589mg 0%
Valine 0.058mg 0.515mg 0%
Histidine 0.021mg 0.236mg 0%

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%

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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.