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  6. Quinoa vs. Escarole

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.

Infographic

Quinoa 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.
Quinoa
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +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.
Quinoa
Quinoa
5
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% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
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 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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Escarole 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%
Iron 1.49mg 0.72mg 10%
Vitamin A 0µg 94µg 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%
Calories 120kcal 19kcal 5%
Selenium 2.8µg 0.2µg 5%
Vitamin C 0mg 3.3mg 4%
Zinc 1.09mg 0.69mg 4%
Vitamin B1 0.107mg 0.059mg 4%
Vitamin B2 0.11mg 0.062mg 4%
Fats 1.92g 0.18g 3%
Calcium 17mg 46mg 3%
Potassium 172mg 245mg 2%
Vitamin E 0.63mg 0.4mg 2%
Sodium 7mg 19mg 1%
Vitamin B3 0.412mg 0.312mg 1%
Choline 23mg 15.4mg 1%
Saturated fat 0.231g 0.042g 1%
Monounsaturated fat 0.528g 0.004g 1%
Protein per 100 calories 3.7g 6.1g N/A
Calories per 10 g protein 273kcal 165kcal N/A
Weight per 100 calories 83g 526g N/A
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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +13100%
Contains more Poly. FatPolyunsaturated fat +1230.9%
Contains less Sat. FatSaturated fat -81.8%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.