Escarole vs. Corn grain — In-Depth Nutrition Comparison
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How are escarole and corn grain different?
- Escarole is richer in vitamin K and vitamin A, while corn grain is higher in vitamin B6, selenium, vitamin B1, magnesium, phosphorus, copper, iron, and vitamin B3.
- Escarole covers your daily need for vitamin K, 176% more than corn grain.
- Escarole contains 9 times more vitamin A than corn grain. Escarole contains 1888IU of vitamin A, while corn grain contains 214IU.
- Corn grain has a higher glycemic index (52) than escarole (0).
Escarole, cooked, boiled, drained, no salt added and Corn grain, yellow types were used in this article.
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.
| Contains more CalciumCalcium | +557.1% |
| Contains less SodiumSodium | -45.7% |
| 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% |
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 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% |
| Contains more CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 211.9µg | 0.3µg | 176% |
| Vitamin B6 | 0.016mg | 0.622mg | 47% |
| Selenium | 0.2µg | 15.5µg | 28% |
| Vitamin B1 | 0.059mg | 0.385mg | 27% |
| Magnesium | 13mg | 127mg | 27% |
| Phosphorus | 22mg | 210mg | 27% |
| Copper | 0.087mg | 0.314mg | 25% |
| Iron | 0.72mg | 2.71mg | 25% |
| Carbs | 3.07g | 74.26g | 24% |
| Vitamin B3 | 0.312mg | 3.627mg | 21% |
| Fiber | 2.8g | 7.3g | 18% |
| Protein | 1.15g | 9.42g | 17% |
| Calories | 19kcal | 365kcal | 17% |
| Folate | 78µg | 19µg | 15% |
| Polyunsaturated fat | 0.081g | 2.163g | 14% |
| Zinc | 0.69mg | 2.21mg | 14% |
| Vitamin B2 | 0.062mg | 0.201mg | 11% |
| Vitamin A | 94µg | 11µg | 9% |
| Vitamin B5 | 0.826mg | 0.424mg | 8% |
| Fats | 0.18g | 4.74g | 7% |
| Manganese | 0.385mg | 0.485mg | 4% |
| Calcium | 46mg | 7mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 0.004g | 1.251g | 3% |
| Choline | 15.4mg | 3% | |
| Saturated fat | 0.042g | 0.667g | 3% |
| Vitamin E | 0.4mg | 0.49mg | 1% |
| Potassium | 245mg | 287mg | 1% |
| Sodium | 19mg | 35mg | 1% |
| Net carbs | 0.27g | 66.96g | N/A |
| Sugar | 0.23g | 0.64g | N/A |
| Tryptophan | 0.005mg | 0.067mg | 0% |
| Threonine | 0.046mg | 0.354mg | 0% |
| Isoleucine | 0.066mg | 0.337mg | 0% |
| Leucine | 0.09mg | 1.155mg | 0% |
| Lysine | 0.058mg | 0.265mg | 0% |
| Methionine | 0.013mg | 0.197mg | 0% |
| Phenylalanine | 0.049mg | 0.463mg | 0% |
| Valine | 0.058mg | 0.477mg | 0% |
| Histidine | 0.021mg | 0.287mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
Protein:
9.42 g
Fats:
4.74 g
Carbs:
74.26 g
Water:
10.37 g
Other:
1.21 g
| Contains more WaterWater | +809.3% |
| Contains more ProteinProtein | +719.1% |
| Contains more FatsFats | +2533.3% |
| Contains more CarbsCarbs | +2318.9% |
~equal in
Other
~1.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
Saturated fat:
Sat. Fat
0.667 g
Monounsaturated fat:
Mono. Fat
1.251 g
Polyunsaturated fat:
Poly. Fat
2.163 g
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +31175% |
| Contains more Poly. FatPolyunsaturated fat | +2570.4% |
