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Escarole vs. Teff — In-Depth Nutrition Comparison

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What are the differences between Escarole and Teff?

  • Escarole is higher in Folate, and Vitamin A RAE, yet Teff is higher in Manganese, Iron, Copper, Phosphorus, Vitamin B1, Magnesium, and Vitamin B6.
  • Teff's daily need coverage for Manganese is 108% more.

We used Escarole, cooked, boiled, drained, no salt added and Teff, cooked types in this article.

Infographic

Escarole vs Teff 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Teff
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more PotassiumPotassium +129%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +284.6%
Contains more IronIron +184.7%
Contains more CopperCopper +159.8%
Contains more ZincZinc +60.9%
Contains more PhosphorusPhosphorus +445.5%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +642.9%
~equal in Calcium ~49mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Teff
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +94300%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +87.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +210.2%
Contains more Vitamin B3Vitamin B3 +191.3%
Contains more Vitamin B6Vitamin B6 +506.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more WaterWater +25.8%
Contains more OtherOther +89.9%
Contains more ProteinProtein +236.5%
Contains more FatsFats +261.1%
Contains more CarbsCarbs +546.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Teff
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Escarole Teff Opinion
Calories 19kcal 101kcal Teff
Protein 1.15g 3.87g Teff
Fats 0.18g 0.65g Teff
Vitamin C 3.3mg Escarole
Net carbs 0.27g 17.06g Teff
Carbs 3.07g 19.86g Teff
Magnesium 13mg 50mg Teff
Calcium 46mg 49mg Teff
Potassium 245mg 107mg Escarole
Iron 0.72mg 2.05mg Teff
Sugar 0.23g Teff
Fiber 2.8g 2.8g
Copper 0.087mg 0.226mg Teff
Zinc 0.69mg 1.11mg Teff
Phosphorus 22mg 120mg Teff
Sodium 19mg 8mg Teff
Vitamin A 1888IU 2IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg Escarole
Manganese 0.385mg 2.86mg Teff
Selenium 0.2µg Escarole
Vitamin B1 0.059mg 0.183mg Teff
Vitamin B2 0.062mg 0.033mg Escarole
Vitamin B3 0.312mg 0.909mg Teff
Vitamin B5 0.826mg Escarole
Vitamin B6 0.016mg 0.097mg Teff
Vitamin K 211.9µg Escarole
Folate 78µg 18µg Escarole
Choline 15.4mg Escarole
Saturated Fat 0.042g Teff
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole
Tryptophan 0.005mg 0.041mg Teff
Threonine 0.046mg 0.149mg Teff
Isoleucine 0.066mg 0.146mg Teff
Leucine 0.09mg 0.311mg Teff
Lysine 0.058mg 0.109mg Teff
Methionine 0.013mg 0.125mg Teff
Phenylalanine 0.049mg 0.203mg Teff
Valine 0.058mg 0.2mg Teff
Histidine 0.021mg 0.088mg Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
63%
Escarole
8%
Teff
Minerals Daily Need Coverage Score
18%
Escarole
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.042g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.