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  6. Hominy vs. Escarole

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, vitamin A, folate, manganese, vitamin B5, potassium, and copper.
  • Daily need coverage for vitamin K for escarole is 176% higher.
  • Escarole has 18 times less sodium than hominy. Hominy has 345mg of sodium, while escarole has 19mg.
  • Hominy has a higher glycemic index than escarole.

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

Infographic

Hominy vs Escarole 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.
Hominy
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
Hominy
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1% 0.75% 1.4% 0.62% 9.2% 1.2% 0% 0.5% 0.75%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hominy Escarole DV% diff.
Vitamin K 0.2µg 211.9µg 176%
Folate 1µg 78µg 19%
Sodium 345mg 19mg 14%
Manganese 0.07mg 0.385mg 14%
Vitamin B5 0.154mg 0.826mg 13%
Vitamin A 0µg 94µg 10%
Potassium 9mg 245mg 7%
Copper 0.03mg 0.087mg 6%
Selenium 3µg 0.2µg 5%
Vitamin B1 0.003mg 0.059mg 5%
Vitamin C 0mg 3.3mg 4%
Carbs 14.26g 3.07g 4%
Calcium 10mg 46mg 4%
Vitamin B2 0.006mg 0.062mg 4%
Calories 72kcal 19kcal 3%
Zinc 1.05mg 0.69mg 3%
Phosphorus 35mg 22mg 2%
Vitamin E 0.05mg 0.4mg 2%
Vitamin B3 0.033mg 0.312mg 2%
Choline 3.1mg 15.4mg 2%
Polyunsaturated fat 0.399g 0.081g 2%
Protein 1.48g 1.15g 1%
Fats 0.88g 0.18g 1%
Magnesium 16mg 13mg 1%
Iron 0.62mg 0.72mg 1%
Fiber 2.5g 2.8g 1%
Vitamin B6 0.005mg 0.016mg 1%
Monounsaturated fat 0.231g 0.004g 1%
Protein per 100 calories 2.1g 6.1g N/A
Calories per 10 g protein 486kcal 165kcal N/A
Weight per 100 calories 139g 526g N/A
Net carbs 11.76g 0.27g N/A
Sugar 1.82g 0.23g N/A
Saturated fat 0.123g 0.042g 0%
Tryptophan 0.008mg 0.005mg 0%
Threonine 0.05mg 0.046mg 0%
Isoleucine 0.058mg 0.066mg 0%
Leucine 0.202mg 0.09mg 0%
Lysine 0.033mg 0.058mg 0%
Methionine 0.031mg 0.013mg 0%
Phenylalanine 0.076mg 0.049mg 0%
Valine 0.077mg 0.058mg 0%
Histidine 0.045mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hominy
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
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%

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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.