Escarole vs. Wild rice — In-Depth Nutrition Comparison
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Summary of differences between escarole and wild rice
- Escarole has more vitamin K, vitamin A, vitamin B5, and folate; however, wild rice is higher in vitamin B6, phosphorus, vitamin B3, and zinc.
- Escarole covers your daily need for vitamin K, 176% more than wild rice.
- Escarole has 629 times more vitamin A than wild rice. While escarole has 1888IU of vitamin A, wild rice has only 3IU.
- The glycemic index of wild rice is higher.
These are the specific foods used in this comparison Escarole, cooked, boiled, drained, no salt added and Wild rice, 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.
| Contains more CalciumCalcium | +1433.3% |
| Contains more PotassiumPotassium | +142.6% |
| Contains more IronIron | +20% |
| Contains more ManganeseManganese | +36.5% |
| Contains more MagnesiumMagnesium | +146.2% |
| Contains more CopperCopper | +39.1% |
| Contains more ZincZinc | +94.2% |
| Contains more PhosphorusPhosphorus | +272.7% |
| Contains less SodiumSodium | -84.2% |
| Contains more SeleniumSelenium | +300% |
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 | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +13.5% |
| Contains more Vitamin B5Vitamin B5 | +436.4% |
| Contains more Vitamin KVitamin K | +42280% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +51% |
| Contains more Vitamin B2Vitamin B2 | +40.3% |
| Contains more Vitamin B3Vitamin B3 | +312.5% |
| Contains more Vitamin B6Vitamin B6 | +743.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +27.5% |
| Contains more OtherOther | +227.5% |
| Contains more ProteinProtein | +247% |
| Contains more FatsFats | +88.9% |
| Contains more CarbsCarbs | +595.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.3% |
| Contains more Mono. FatMonounsaturated fat | +1150% |
| Contains more Poly. FatPolyunsaturated fat | +163% |
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 Sodium |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 211.9µg | 0.5µg | 176% |
| Vitamin B5 | 0.826mg | 0.154mg | 13% |
| Folate | 78µg | 26µg | 13% |
| Vitamin A | 94µg | 0µg | 10% |
| Vitamin B6 | 0.016mg | 0.135mg | 9% |
| Phosphorus | 22mg | 82mg | 9% |
| Zinc | 0.69mg | 1.34mg | 6% |
| Protein | 1.15g | 3.99g | 6% |
| Carbs | 3.07g | 21.34g | 6% |
| Vitamin B3 | 0.312mg | 1.287mg | 6% |
| Magnesium | 13mg | 32mg | 5% |
| Calories | 19kcal | 101kcal | 4% |
| Manganese | 0.385mg | 0.282mg | 4% |
| Fiber | 2.8g | 1.8g | 4% |
| Copper | 0.087mg | 0.121mg | 4% |
| Potassium | 245mg | 101mg | 4% |
| Calcium | 46mg | 3mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Iron | 0.72mg | 0.6mg | 2% |
| Vitamin B2 | 0.062mg | 0.087mg | 2% |
| Choline | 15.4mg | 10.2mg | 1% |
| Polyunsaturated fat | 0.081g | 0.213g | 1% |
| Vitamin B1 | 0.059mg | 0.052mg | 1% |
| Selenium | 0.2µg | 0.8µg | 1% |
| Vitamin E | 0.4mg | 0.24mg | 1% |
| Sodium | 19mg | 3mg | 1% |
| Fats | 0.18g | 0.34g | 0% |
| Net carbs | 0.27g | 19.54g | N/A |
| Sugar | 0.23g | 0.73g | N/A |
| Saturated fat | 0.042g | 0.049g | 0% |
| Monounsaturated fat | 0.004g | 0.05g | 0% |
| Tryptophan | 0.005mg | 0.049mg | 0% |
| Threonine | 0.046mg | 0.127mg | 0% |
| Isoleucine | 0.066mg | 0.167mg | 0% |
| Leucine | 0.09mg | 0.276mg | 0% |
| Lysine | 0.058mg | 0.17mg | 0% |
| Methionine | 0.013mg | 0.119mg | 0% |
| Phenylalanine | 0.049mg | 0.195mg | 0% |
| Valine | 0.058mg | 0.232mg | 0% |
| Histidine | 0.021mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
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%
10%
Minerals Daily Need Coverage Score
18%
21%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 16mg)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Escarole is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Escarole is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.