Quinoa vs. Escarole — In-Depth Nutrition Comparison
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Differences between quinoa and escarole
- Quinoa has more phosphorus, magnesium, copper, manganese, iron, and vitamin B6, while escarole has more vitamin K, vitamin A, and folate.
- Escarole's daily need coverage for vitamin K is 177% higher.
- Escarole contains 8 times less vitamin B6 than quinoa. Quinoa contains 0.123mg of vitamin B6, while escarole contains 0.016mg.
- Escarole has a lower glycemic index. The glycemic index of escarole is 0, while the glycemic index of quinoa is 53.
The food types used in this comparison are Quinoa, cooked and Escarole, cooked, boiled, drained, no salt added.
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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 MagnesiumMagnesium | +392.3% |
| Contains more IronIron | +106.9% |
| Contains more CopperCopper | +120.7% |
| Contains more ZincZinc | +58% |
| Contains more PhosphorusPhosphorus | +590.9% |
| Contains less SodiumSodium | -63.2% |
| Contains more ManganeseManganese | +63.9% |
| Contains more SeleniumSelenium | +1300% |
| Contains more CalciumCalcium | +170.6% |
| Contains more PotassiumPotassium | +42.4% |
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 EVitamin E | +57.5% |
| Contains more Vitamin B1Vitamin B1 | +81.4% |
| Contains more Vitamin B2Vitamin B2 | +77.4% |
| Contains more Vitamin B3Vitamin B3 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +668.8% |
| Contains more CholineCholine | +49.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +85.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +282.6% |
| Contains more FatsFats | +966.7% |
| Contains more CarbsCarbs | +593.8% |
| Contains more WaterWater | +31.7% |
| Contains more OtherOther | +70.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +13100% |
| Contains more Poly. FatPolyunsaturated fat | +1230.9% |
| Contains less Sat. FatSaturated fat | -81.8% |
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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| Rich in minerals |
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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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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0µg | 211.9µg | 177% |
| Phosphorus | 152mg | 22mg | 19% |
| Vitamin B5 | 0.826mg | 17% | |
| Magnesium | 64mg | 13mg | 12% |
| Copper | 0.192mg | 0.087mg | 12% |
| Manganese | 0.631mg | 0.385mg | 11% |
| Vitamin A | 0µg | 94µg | 10% |
| Iron | 1.49mg | 0.72mg | 10% |
| Folate | 42µg | 78µg | 9% |
| Vitamin B6 | 0.123mg | 0.016mg | 8% |
| Protein | 4.4g | 1.15g | 7% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.081g | 7% |
| Carbs | 21.3g | 3.07g | 6% |
| Selenium | 2.8µg | 0.2µg | 5% |
| Calories | 120kcal | 19kcal | 5% |
| Vitamin B2 | 0.11mg | 0.062mg | 4% |
| Vitamin B1 | 0.107mg | 0.059mg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Zinc | 1.09mg | 0.69mg | 4% |
| Fats | 1.92g | 0.18g | 3% |
| Calcium | 17mg | 46mg | 3% |
| Vitamin E | 0.63mg | 0.4mg | 2% |
| Potassium | 172mg | 245mg | 2% |
| Sodium | 7mg | 19mg | 1% |
| Saturated fat | 0.231g | 0.042g | 1% |
| Choline | 23mg | 15.4mg | 1% |
| Monounsaturated fat | 0.528g | 0.004g | 1% |
| Vitamin B3 | 0.412mg | 0.312mg | 1% |
| Net carbs | 18.5g | 0.27g | N/A |
| Sugar | 0.87g | 0.23g | N/A |
| Fiber | 2.8g | 2.8g | 0% |
| Tryptophan | 0.052mg | 0.005mg | 0% |
| Threonine | 0.131mg | 0.046mg | 0% |
| Isoleucine | 0.157mg | 0.066mg | 0% |
| Leucine | 0.261mg | 0.09mg | 0% |
| Lysine | 0.239mg | 0.058mg | 0% |
| Methionine | 0.096mg | 0.013mg | 0% |
| Phenylalanine | 0.185mg | 0.049mg | 0% |
| Valine | 0.185mg | 0.058mg | 0% |
| Histidine | 0.127mg | 0.021mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
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
11%
57%
Minerals Daily Need Coverage Score
38%
18%
Comparison summary
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.64g)
Which food is lower in Saturated fat?
Escarole is lower in Saturated fat (difference - 0.189g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 53)
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 vitamins?
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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.