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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
