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Hominy vs. Escarole — In-Depth Nutrition Comparison

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The main differences between Hominy and Escarole

  • Hominy has more Selenium, however, Escarole has more Vitamin K, Folate, Manganese, Vitamin B5, Vitamin A RAE, Potassium, and Copper.
  • Daily need coverage for Vitamin K from Escarole is 176% higher.
  • Escarole has 18 times less Sodium than Hominy. Hominy has 345mg of Sodium, while Escarole has 19mg.

Food types used in this article are Hominy, canned, white and Escarole, cooked, boiled, drained, no salt added.

Infographic

Hominy vs Escarole 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.
Hominy
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 0.79% 23% 10% 29% 15% 45% 9.1% 16%
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%
Contains more MagnesiumMagnesium +23.1%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +59.1%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +2622.2%
Contains more IronIron +16.1%
Contains more CopperCopper +190%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +450%

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.
Hominy
0
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% 0.06% 1% 0% 0.75% 1.4% 0.62% 9.2% 1.2% 0% 0.5% 0.75% 1.7%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +188700%
Contains more Vitamin E Vitamin E +700%
Contains more Vitamin B1Vitamin B1 +1866.7%
Contains more Vitamin B2Vitamin B2 +933.3%
Contains more Vitamin B3Vitamin B3 +845.5%
Contains more Vitamin B5Vitamin B5 +436.4%
Contains more Vitamin B6Vitamin B6 +220%
Contains more Vitamin KVitamin K +105850%
Contains more FolateFolate +7700%
Contains more CholineCholine +396.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hominy
3
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +28.7%
Contains more FatsFats +388.9%
Contains more CarbsCarbs +364.5%
Contains more WaterWater +14.2%
Contains more OtherOther +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hominy
2
16% 31% 53%
Saturated Fat: Sat. Fat 0.123 g
Monounsaturated Fat: Mono. Fat 0.231 g
Polyunsaturated fat: Poly. Fat 0.399 g
33% 3% 64%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated Fat +5675%
Contains more Poly. FatPolyunsaturated fat +392.6%
Contains less Sat. FatSaturated Fat -65.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hominy Escarole Opinion
Calories 72kcal 19kcal Hominy
Protein 1.48g 1.15g Hominy
Fats 0.88g 0.18g Hominy
Vitamin C 0mg 3.3mg Escarole
Net carbs 11.76g 0.27g Hominy
Carbs 14.26g 3.07g Hominy
Magnesium 16mg 13mg Hominy
Calcium 10mg 46mg Escarole
Potassium 9mg 245mg Escarole
Iron 0.62mg 0.72mg Escarole
Sugar 1.82g 0.23g Escarole
Fiber 2.5g 2.8g Escarole
Copper 0.03mg 0.087mg Escarole
Zinc 1.05mg 0.69mg Hominy
Phosphorus 35mg 22mg Hominy
Sodium 345mg 19mg Escarole
Vitamin A 1IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.05mg 0.4mg Escarole
Manganese 0.07mg 0.385mg Escarole
Selenium 3µg 0.2µg Hominy
Vitamin B1 0.003mg 0.059mg Escarole
Vitamin B2 0.006mg 0.062mg Escarole
Vitamin B3 0.033mg 0.312mg Escarole
Vitamin B5 0.154mg 0.826mg Escarole
Vitamin B6 0.005mg 0.016mg Escarole
Vitamin K 0.2µg 211.9µg Escarole
Folate 1µg 78µg Escarole
Choline 3.1mg 15.4mg Escarole
Saturated Fat 0.123g 0.042g Escarole
Monounsaturated Fat 0.231g 0.004g Hominy
Polyunsaturated fat 0.399g 0.081g Hominy
Tryptophan 0.008mg 0.005mg Hominy
Threonine 0.05mg 0.046mg Hominy
Isoleucine 0.058mg 0.066mg Escarole
Leucine 0.202mg 0.09mg Hominy
Lysine 0.033mg 0.058mg Escarole
Methionine 0.031mg 0.013mg Hominy
Phenylalanine 0.076mg 0.049mg Hominy
Valine 0.077mg 0.058mg Hominy
Histidine 0.045mg 0.021mg Hominy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hominy Escarole
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
1%
Hominy
63%
Escarole
Minerals Daily Need Coverage Score
16%
Hominy
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.59g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 326mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 40)
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 ($)
Which food is richer in minerals?
?
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. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.