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Teff vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between Teff and Escarole?

  • Teff is higher in Manganese, Iron, Copper, Phosphorus, Vitamin B1, Magnesium, and Vitamin B6, yet Escarole is higher in Folate, and Vitamin A RAE.
  • Teff's daily need coverage for Manganese is 108% more.
  • Teff has 6 times more Vitamin B6 than Escarole. While Teff has 0.097mg of Vitamin B6, Escarole has only 0.016mg.

We used Teff, cooked and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Teff 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.
Teff
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
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 +284.6%
Contains more IronIron +184.7%
Contains more CopperCopper +159.8%
Contains more ZincZinc +60.9%
Contains more PhosphorusPhosphorus +445.5%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +642.9%
Contains more PotassiumPotassium +129%
~equal in Calcium ~46mg

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.
Teff
3
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% 0.12% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
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% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin B1Vitamin B1 +210.2%
Contains more Vitamin B3Vitamin B3 +191.3%
Contains more Vitamin B6Vitamin B6 +506.3%
Contains more Vitamin AVitamin A +94300%
Contains more Vitamin B2Vitamin B2 +87.9%
Contains more FolateFolate +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 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 +236.5%
Contains more FatsFats +261.1%
Contains more CarbsCarbs +546.9%
Contains more WaterWater +25.8%
Contains more OtherOther +89.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Escarole
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Teff Escarole Opinion
Calories 101kcal 19kcal Teff
Protein 3.87g 1.15g Teff
Fats 0.65g 0.18g Teff
Vitamin C 3.3mg Escarole
Net carbs 17.06g 0.27g Teff
Carbs 19.86g 3.07g Teff
Magnesium 50mg 13mg Teff
Calcium 49mg 46mg Teff
Potassium 107mg 245mg Escarole
Iron 2.05mg 0.72mg Teff
Sugar 0.23g Teff
Fiber 2.8g 2.8g
Copper 0.226mg 0.087mg Teff
Zinc 1.11mg 0.69mg Teff
Phosphorus 120mg 22mg Teff
Sodium 8mg 19mg Teff
Vitamin A 2IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.4mg Escarole
Manganese 2.86mg 0.385mg Teff
Selenium 0.2µg Escarole
Vitamin B1 0.183mg 0.059mg Teff
Vitamin B2 0.033mg 0.062mg Escarole
Vitamin B3 0.909mg 0.312mg Teff
Vitamin B5 0.826mg Escarole
Vitamin B6 0.097mg 0.016mg Teff
Vitamin K 211.9µg Escarole
Folate 18µg 78µg Escarole
Choline 15.4mg Escarole
Saturated Fat 0.042g Teff
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole
Tryptophan 0.041mg 0.005mg Teff
Threonine 0.149mg 0.046mg Teff
Isoleucine 0.146mg 0.066mg Teff
Leucine 0.311mg 0.09mg Teff
Lysine 0.109mg 0.058mg Teff
Methionine 0.125mg 0.013mg Teff
Phenylalanine 0.203mg 0.049mg Teff
Valine 0.2mg 0.058mg Teff
Histidine 0.088mg 0.021mg Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Escarole
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Teff
63%
Escarole
Minerals Daily Need Coverage Score
67%
Teff
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.042g)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.