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  6. Escarole vs. Yautia

Escarole vs. Yautia — In-Depth Nutrition Comparison

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A recap on differences between Escarole and Yautia

  • Escarole has more Folate, Vitamin B5, Vitamin A RAE, Manganese, and Fiber, however, Yautia is higher in Copper, Vitamin B6, and Potassium.
  • Yautia covers your daily Copper needs 19% more than Escarole.

Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Yautia (tannier), raw.

Infographic

Escarole vs Yautia infographic
Infographic link

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
Escarole
4
:
6
Yautia
Yautia
Contains more Calcium +411.1%
Contains more Zinc +38%
Contains more Manganese +107%
Contains more Iron +36.1%
Contains more Magnesium +84.6%
Contains more Phosphorus +131.8%
Contains more Potassium +144.1%
Contains more Copper +195.4%
Contains more Selenium +250%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Yautia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 37% 18% 22% 53% 3% 14% 86% 25% 4%
Contains more Calcium +411.1%
Contains more Zinc +38%
Contains more Manganese +107%
Contains more Iron +36.1%
Contains more Magnesium +84.6%
Contains more Phosphorus +131.8%
Contains more Potassium +144.1%
Contains more Copper +195.4%
Contains more Selenium +250%

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
Escarole
6
:
4
Yautia
Yautia
Contains more Vitamin A +23500%
Contains more Vitamin B2 +55%
Contains more Vitamin B5 +295.2%
Contains more Folate +358.8%
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +1381.3%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Yautia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 18% 25% 10% 13% 13% 55% 13% 0% 0%
Contains more Vitamin A +23500%
Contains more Vitamin B2 +55%
Contains more Vitamin B5 +295.2%
Contains more Folate +358.8%
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +1381.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Yautia
Yautia
Contains more Water +29.1%
Contains more Protein +27%
Contains more Fats +122.2%
Contains more Carbs +669.7%
Contains more Other +10.7%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Yautia
24% 73%
Protein: 1.46 g
Fats: 0.4 g
Carbs: 23.63 g
Water: 73.06 g
Other: 1.45 g
Contains more Water +29.1%
Contains more Protein +27%
Contains more Fats +122.2%
Contains more Carbs +669.7%
Contains more Other +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
3
:
0
Yautia
Yautia
Contains less Saturated Fat -48.8%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Yautia
100%
Saturated Fat: 0.082 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -48.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Yautia Opinion
Net carbs 0.27g 22.13g Yautia
Protein 1.15g 1.46g Yautia
Fats 0.18g 0.4g Yautia
Carbs 3.07g 23.63g Yautia
Calories 19kcal 98kcal Yautia
Sugar 0.23g Yautia
Fiber 2.8g 1.5g Escarole
Calcium 46mg 9mg Escarole
Iron 0.72mg 0.98mg Yautia
Magnesium 13mg 24mg Yautia
Phosphorus 22mg 51mg Yautia
Potassium 245mg 598mg Yautia
Sodium 19mg 21mg Escarole
Zinc 0.69mg 0.5mg Escarole
Copper 0.087mg 0.257mg Yautia
Manganese 0.385mg 0.186mg Escarole
Selenium 0.2µg 0.7µg Yautia
Vitamin A 1888IU 8IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 5.2mg Yautia
Vitamin B1 0.059mg 0.097mg Yautia
Vitamin B2 0.062mg 0.04mg Escarole
Vitamin B3 0.312mg 0.667mg Yautia
Vitamin B5 0.826mg 0.209mg Escarole
Vitamin B6 0.016mg 0.237mg Yautia
Folate 78µg 17µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.082g Escarole
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Yautia
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Escarole
12%
Yautia
Minerals Daily Need Coverage Score
18%
Escarole
26%
Yautia

Comparison summary

Which food is richer in minerals?
Yautia
Yautia is relatively richer in minerals
Which food is lower in Sugar?
Yautia
Yautia is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 60)
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 ($)
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.

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. Yautia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169401/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.