Escarole vs. Quinoa — In-Depth Nutrition Comparison

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Differences between escarole and quinoa

Escarole has more vitamin K, vitamin A, and folate, while quinoa has more phosphorus, magnesium, copper, manganese, iron, and vitamin B6.
Escarole's daily need coverage for vitamin K is 177% higher.
Quinoa contains 378 times less vitamin A than escarole. Escarole contains 1888 IU of vitamin A, while quinoa contains 5 IU.
Escarole has a lower glycemic index. The glycemic index of escarole is 0, while the glycemic index of quinoa is 53.

The food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Quinoa, 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

Quinoa

Contains more CalciumCalcium	+170.6%
Contains more PotassiumPotassium	+42.4%

Contains more MagnesiumMagnesium	+392.3%
Contains more IronIron	+106.9%
Contains more CopperCopper	+120.7%
Contains more ZincZinc	+58%
Contains more PhosphorusPhosphorus	+590.9%
Contains less SodiumSodium	-63.2%
Contains more ManganeseManganese	+63.9%
Contains more SeleniumSelenium	+1300%

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

Quinoa

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+85.7%

Contains more Vitamin EVitamin E	+57.5%
Contains more Vitamin B1Vitamin B1	+81.4%
Contains more Vitamin B2Vitamin B2	+77.4%
Contains more Vitamin B3Vitamin B3	+32.1%
Contains more Vitamin B6Vitamin B6	+668.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	211.9µg	0µg	177%
Phosphorus	22mg	152mg	19%
Vitamin B5	0.826mg		17%
Magnesium	13mg	64mg	12%
Copper	0.087mg	0.192mg	12%
Manganese	0.385mg	0.631mg	11%
Iron	0.72mg	1.49mg	10%
Vitamin A	94µg	0µg	10%
Folate	78µg	42µg	9%
Vitamin B6	0.016mg	0.123mg	8%
Protein	1.15g	4.4g	7%
Starch		17.63g	7%
Polyunsaturated fat	0.081g	1.078g	7%
Carbs	3.07g	21.3g	6%
Calories	19kcal	120kcal	5%
Selenium	0.2µg	2.8µg	5%
Vitamin C	3.3mg	0mg	4%
Zinc	0.69mg	1.09mg	4%
Vitamin B1	0.059mg	0.107mg	4%
Vitamin B2	0.062mg	0.11mg	4%
Fats	0.18g	1.92g	3%
Calcium	46mg	17mg	3%
Potassium	245mg	172mg	2%
Vitamin E	0.4mg	0.63mg	2%
Sodium	19mg	7mg	1%
Vitamin B3	0.312mg	0.412mg	1%
Choline	15.4mg	23mg	1%
Saturated fat	0.042g	0.231g	1%
Monounsaturated fat	0.004g	0.528g	1%
Protein per 100 calories	6.1g	3.7g	N/A
Calories per 10 g protein	165kcal	273kcal	N/A
Weight per 100 calories	526g	83g	N/A
Net carbs	0.27g	18.5g	N/A
Sugar	0.23g	0.87g	N/A
Fiber	2.8g	2.8g	0%
Tryptophan	0.005mg	0.052mg	0%
Threonine	0.046mg	0.131mg	0%
Isoleucine	0.066mg	0.157mg	0%
Leucine	0.09mg	0.261mg	0%
Lysine	0.058mg	0.239mg	0%
Methionine	0.013mg	0.096mg	0%
Phenylalanine	0.049mg	0.185mg	0%
Valine	0.058mg	0.185mg	0%
Histidine	0.021mg	0.127mg	0%
Omega-3 - DHA	0g	0.015g	N/A