Escarole vs. Barley — In-Depth Nutrition Comparison

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Significant differences between escarole and barley

Escarole has more vitamin K, vitamin A, folate, vitamin B5, and manganese; however, barley is richer in selenium, vitamin B3, iron, and vitamin B6.
Escarole covers your daily vitamin K needs 176% more than barley.
Barley has 270 times less vitamin A than escarole. Escarole has 1888 IU of vitamin A, while barley has 7 IU.
Barley has a higher glycemic index. The glycemic index of barley is 28, while the glycemic index of escarole is 0.

Specific food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Barley, pearled, cooked.

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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.

Escarole

Barley

Contains more CalciumCalcium	+318.2%
Contains more PotassiumPotassium	+163.4%
Contains more ManganeseManganese	+48.6%

Contains more MagnesiumMagnesium	+69.2%
Contains more IronIron	+84.7%
Contains more CopperCopper	+20.7%
Contains more ZincZinc	+18.8%
Contains more PhosphorusPhosphorus	+145.5%
Contains less SodiumSodium	-84.2%
Contains more SeleniumSelenium	+4200%

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.

Escarole

Barley

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+3900%
Contains more Vitamin B5Vitamin B5	+511.9%
Contains more Vitamin KVitamin K	+26387.5%
Contains more FolateFolate	+387.5%

Contains more Vitamin B1Vitamin B1	+40.7%
Contains more Vitamin B3Vitamin B3	+561.2%
Contains more Vitamin B6Vitamin B6	+618.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.062mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	211.9µg	0.8µg	176%
Folate	78µg	16µg	16%
Selenium	0.2µg	8.6µg	15%
Vitamin B5	0.826mg	0.135mg	14%
Vitamin B3	0.312mg	2.063mg	11%
Vitamin A	94µg	0µg	10%
Carbs	3.07g	28.22g	8%
Iron	0.72mg	1.33mg	8%
Vitamin B6	0.016mg	0.115mg	8%
Calories	19kcal	123kcal	5%
Phosphorus	22mg	54mg	5%
Manganese	0.385mg	0.259mg	5%
Vitamin C	3.3mg	0mg	4%
Calcium	46mg	11mg	4%
Potassium	245mg	93mg	4%
Fiber	2.8g	3.8g	4%
Vitamin E	0.4mg	0.01mg	3%
Protein	1.15g	2.26g	2%
Magnesium	13mg	22mg	2%
Copper	0.087mg	0.105mg	2%
Vitamin B1	0.059mg	0.083mg	2%
Zinc	0.69mg	0.82mg	1%
Sodium	19mg	3mg	1%
Polyunsaturated fat	0.081g	0.214g	1%
Protein per 100 calories	6.1g	1.8g	N/A
Calories per 10 g protein	165kcal	544kcal	N/A
Weight per 100 calories	526g	81g	N/A
Fats	0.18g	0.44g	0%
Net carbs	0.27g	24.42g	N/A
Sugar	0.23g	0.28g	N/A
Vitamin B2	0.062mg	0.062mg	0%
Choline	15.4mg	13.4mg	0%
Saturated fat	0.042g	0.093g	0%
Monounsaturated fat	0.004g	0.057g	0%
Tryptophan	0.005mg	0.038mg	0%
Threonine	0.046mg	0.077mg	0%
Isoleucine	0.066mg	0.083mg	0%
Leucine	0.09mg	0.154mg	0%
Lysine	0.058mg	0.084mg	0%
Methionine	0.013mg	0.043mg	0%
Phenylalanine	0.049mg	0.127mg	0%
Valine	0.058mg	0.111mg	0%
Histidine	0.021mg	0.051mg	0%