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  6. Rice noodles vs. Escarole

Rice noodles vs. Escarole — In-Depth Nutrition Comparison

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How are rice noodles and escarole different?

  • Rice noodles are richer in selenium, while escarole is higher in vitamin K, vitamin A, folate, vitamin B5, manganese, iron, fiber, potassium, and copper.
  • Escarole covers your daily need for vitamin K, 177% more than rice noodles.
  • Rice noodles contain 23 times more selenium than escarole. Rice noodles contain 4.5µg of selenium, while escarole contains 0.2µg.
  • Rice noodles have a higher glycemic index (61) than escarole (0).

Rice noodles, cooked and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Rice noodles 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 0.35% 5.3% 13% 6.8% 8.6% 2.5% 15% 25%
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 SeleniumSelenium +2150%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +6025%
Contains more IronIron +414.3%
Contains more CopperCopper +128.9%
Contains more ZincZinc +176%
Contains more ManganeseManganese +237.7%
~equal in Phosphorus ~22mg
~equal in Sodium ~19mg

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.
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% 0.6% 0% 4.5% 0.92% 1.4% 0.66% 1.4% 0% 0% 0.75% 0.87%
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% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1233.3%
Contains more Vitamin B1Vitamin B1 +227.8%
Contains more Vitamin B2Vitamin B2 +1450%
Contains more Vitamin B3Vitamin B3 +333.3%
Contains more Vitamin B5Vitamin B5 +7409.1%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7700%
Contains more CholineCholine +862.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice noodles Escarole DV% diff.
Vitamin K 0µg 211.9µg 177%
Folate 1µg 78µg 19%
Vitamin B5 0.011mg 0.826mg 16%
Manganese 0.114mg 0.385mg 12%
Vitamin A 0µg 94µg 10%
Selenium 4.5µg 0.2µg 8%
Fiber 1g 2.8g 7%
Iron 0.14mg 0.72mg 7%
Potassium 4mg 245mg 7%
Carbs 24.01g 3.07g 7%
Copper 0.038mg 0.087mg 5%
Calcium 4mg 46mg 4%
Vitamin C 0mg 3.3mg 4%
Zinc 0.25mg 0.69mg 4%
Vitamin B2 0.004mg 0.062mg 4%
Calories 108kcal 19kcal 4%
Choline 1.6mg 15.4mg 3%
Vitamin B1 0.018mg 0.059mg 3%
Vitamin E 0.03mg 0.4mg 2%
Vitamin B3 0.072mg 0.312mg 2%
Magnesium 3mg 13mg 2%
Protein 1.79g 1.15g 1%
Vitamin B6 0.006mg 0.016mg 1%
Fats 0.2g 0.18g 0%
Net carbs 23.01g 0.27g N/A
Sugar 0.03g 0.23g N/A
Phosphorus 20mg 22mg 0%
Sodium 19mg 19mg 0%
Saturated fat 0.023g 0.042g 0%
Monounsaturated fat 0.026g 0.004g 0%
Polyunsaturated fat 0.023g 0.081g 0%
Tryptophan 0.022mg 0.005mg 0%
Threonine 0.063mg 0.046mg 0%
Isoleucine 0.073mg 0.066mg 0%
Leucine 0.147mg 0.09mg 0%
Lysine 0.062mg 0.058mg 0%
Methionine 0.043mg 0.013mg 0%
Phenylalanine 0.095mg 0.049mg 0%
Valine 0.104mg 0.058mg 0%
Histidine 0.045mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 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 +55.7%
Contains more CarbsCarbs +682.1%
Contains more WaterWater +27.7%
Contains more OtherOther +627.8%
~equal in Fats ~0.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 32%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.023 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 less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +252.2%

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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. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.