Escarole vs. Millet flour — In-Depth Nutrition Comparison
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Differences between escarole and millet flour
- Escarole has more vitamin K, while millet flour has more selenium, copper, iron, phosphorus, vitamin B3, vitamin B1, vitamin B6, manganese, and magnesium.
- Escarole's daily need coverage for vitamin K is 176% higher.
- Escarole has a lower glycemic index. The glycemic index of escarole is 0, while the glycemic index of millet flour is 70.
The food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Millet flour.
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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 | +228.6% |
| Contains more MagnesiumMagnesium | +815.4% |
| Contains more IronIron | +447.2% |
| Contains more CopperCopper | +514.9% |
| Contains more ZincZinc | +281.2% |
| Contains more PhosphorusPhosphorus | +1195.5% |
| Contains less SodiumSodium | -78.9% |
| Contains more ManganeseManganese | +160.3% |
| Contains more SeleniumSelenium | +16250% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +263.6% |
| Contains more Vitamin KVitamin K | +26387.5% |
| Contains more FolateFolate | +85.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B2Vitamin B2 | +17.7% |
| Contains more Vitamin B3Vitamin B3 | +1829.5% |
| Contains more Vitamin B5Vitamin B5 | +53.4% |
| Contains more Vitamin B6Vitamin B6 | +2225% |
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:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more WaterWater | +987.5% |
| Contains more ProteinProtein | +834.8% |
| Contains more FatsFats | +2261.1% |
| Contains more CarbsCarbs | +2346.9% |
~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
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains less Sat. FatSaturated fat | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +23000% |
| Contains more Poly. FatPolyunsaturated fat | +3132.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 211.9µg | 0.8µg | 176% |
| Selenium | 0.2µg | 32.7µg | 59% |
| Copper | 0.087mg | 0.535mg | 50% |
| Iron | 0.72mg | 3.94mg | 40% |
| Phosphorus | 22mg | 285mg | 38% |
| Vitamin B3 | 0.312mg | 6.02mg | 36% |
| Vitamin B1 | 0.059mg | 0.413mg | 30% |
| Starch | 69.88g | 29% | |
| Vitamin B6 | 0.016mg | 0.372mg | 27% |
| Manganese | 0.385mg | 1.002mg | 27% |
| Magnesium | 13mg | 119mg | 25% |
| Carbs | 3.07g | 75.12g | 24% |
| Protein | 1.15g | 10.75g | 19% |
| Calories | 19kcal | 382kcal | 18% |
| Zinc | 0.69mg | 2.63mg | 18% |
| Polyunsaturated fat | 0.081g | 2.618g | 17% |
| Vitamin A | 94µg | 10% | |
| Folate | 78µg | 42µg | 9% |
| Vitamin B5 | 0.826mg | 1.267mg | 9% |
| Fats | 0.18g | 4.25g | 6% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Fiber | 2.8g | 3.5g | 3% |
| Choline | 15.4mg | 3% | |
| Calcium | 46mg | 14mg | 3% |
| Vitamin E | 0.4mg | 0.11mg | 2% |
| Saturated fat | 0.042g | 0.536g | 2% |
| Monounsaturated fat | 0.004g | 0.924g | 2% |
| Vitamin B2 | 0.062mg | 0.073mg | 1% |
| Sodium | 19mg | 4mg | 1% |
| Potassium | 245mg | 224mg | 1% |
| Net carbs | 0.27g | 71.62g | N/A |
| Sugar | 0.23g | 1.66g | N/A |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.005mg | 0.17mg | 0% |
| Threonine | 0.046mg | 0.354mg | 0% |
| Isoleucine | 0.066mg | 0.473mg | 0% |
| Leucine | 0.09mg | 1.537mg | 0% |
| Lysine | 0.058mg | 0.144mg | 0% |
| Methionine | 0.013mg | 0.319mg | 0% |
| Phenylalanine | 0.049mg | 0.675mg | 0% |
| Valine | 0.058mg | 0.584mg | 0% |
| Histidine | 0.021mg | 0.257mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
57%
33%
Minerals Daily Need Coverage Score
18%
94%
Comparison summary
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated fat?
Escarole is lower in Saturated fat (difference - 0.494g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 70)
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.