Escarole vs. Spelt — In-Depth Nutrition Comparison

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A recap on the differences between escarole and spelt

Escarole has more vitamin A and folate; however, spelt is higher in manganese, phosphorus, copper, vitamin B3, iron, magnesium, selenium, and zinc.
Escarole covers your daily vitamin A needs 38% more than spelt.
Spelt contains 6 times less folate than escarole. Escarole contains 78µg of folate, while spelt contains 13µg.
The glycemic index of spelt is higher.

Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Spelt, 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

Spelt

Contains more CalciumCalcium	+360%
Contains more PotassiumPotassium	+71.3%

Contains more MagnesiumMagnesium	+276.9%
Contains more IronIron	+131.9%
Contains more CopperCopper	+147.1%
Contains more ZincZinc	+81.2%
Contains more PhosphorusPhosphorus	+581.8%
Contains less SodiumSodium	-73.7%
Contains more ManganeseManganese	+183.4%
Contains more SeleniumSelenium	+1900%

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

Spelt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+53.8%
Contains more Vitamin B2Vitamin B2	+106.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+500%

Contains more Vitamin B1Vitamin B1	+74.6%
Contains more Vitamin B3Vitamin B3	+723.7%
Contains more Vitamin B6Vitamin B6	+400%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	211.9µg		177%
Manganese	0.385mg	1.091mg	31%
Phosphorus	22mg	150mg	18%
Vitamin B5	0.826mg		17%
Folate	78µg	13µg	16%
Copper	0.087mg	0.215mg	14%
Vitamin B3	0.312mg	2.57mg	14%
Iron	0.72mg	1.67mg	12%
Vitamin A	94µg	0µg	10%
Protein	1.15g	5.5g	9%
Magnesium	13mg	49mg	9%
Carbs	3.07g	26.44g	8%
Starch		19.57g	8%
Selenium	0.2µg	4µg	7%
Calories	19kcal	127kcal	5%
Zinc	0.69mg	1.25mg	5%
Vitamin B6	0.016mg	0.08mg	5%
Vitamin C	3.3mg	0mg	4%
Calcium	46mg	10mg	4%
Fiber	2.8g	3.9g	4%
Vitamin B1	0.059mg	0.103mg	4%
Potassium	245mg	143mg	3%
Choline	15.4mg		3%
Vitamin B2	0.062mg	0.03mg	2%
Fats	0.18g	0.85g	1%
Sodium	19mg	5mg	1%
Vitamin E	0.4mg	0.26mg	1%
Polyunsaturated fat	0.081g		1%
Protein per 100 calories	6.1g	4.3g	N/A
Calories per 10 g protein	165kcal	231kcal	N/A
Weight per 100 calories	526g	79g	N/A
Net carbs	0.27g	22.54g	N/A
Sugar	0.23g		N/A
Saturated fat	0.042g		0%
Monounsaturated fat	0.004g		0%
Tryptophan	0.005mg		0%
Threonine	0.046mg		0%
Isoleucine	0.066mg		0%
Leucine	0.09mg		0%
Lysine	0.058mg		0%
Methionine	0.013mg		0%
Phenylalanine	0.049mg		0%
Valine	0.058mg		0%
Histidine	0.021mg		0%