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 vitamin A and folate.
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.
The glycemic index of escarole is lower.

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

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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.

Teff

Escarole

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

Escarole

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	+∞%
Contains more Vitamin B2Vitamin B2	+87.9%
Contains more FolateFolate	+333.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		211.9µg	177%
Manganese	2.86mg	0.385mg	108%
Iron	2.05mg	0.72mg	17%
Vitamin B5		0.826mg	17%
Copper	0.226mg	0.087mg	15%
Folate	18µg	78µg	15%
Phosphorus	120mg	22mg	14%
Vitamin A	0µg	94µg	10%
Vitamin B1	0.183mg	0.059mg	10%
Magnesium	50mg	13mg	9%
Carbs	19.86g	3.07g	6%
Vitamin B6	0.097mg	0.016mg	6%
Protein	3.87g	1.15g	5%
Calories	101kcal	19kcal	4%
Vitamin C		3.3mg	4%
Potassium	107mg	245mg	4%
Zinc	1.11mg	0.69mg	4%
Vitamin B3	0.909mg	0.312mg	4%
Vitamin E		0.4mg	3%
Choline		15.4mg	3%
Vitamin B2	0.033mg	0.062mg	2%
Fats	0.65g	0.18g	1%
Polyunsaturated fat		0.081g	1%
Protein per 100 calories	3.8g	6.1g	N/A
Calories per 10 g protein	261kcal	165kcal	N/A
Weight per 100 calories	99g	526g	N/A
Net carbs	17.06g	0.27g	N/A
Calcium	49mg	46mg	0%
Sugar		0.23g	N/A
Fiber	2.8g	2.8g	0%
Sodium	8mg	19mg	0%
Selenium		0.2µg	0%
Saturated fat		0.042g	0%
Monounsaturated fat		0.004g	0%
Tryptophan	0.041mg	0.005mg	0%
Threonine	0.149mg	0.046mg	0%
Isoleucine	0.146mg	0.066mg	0%
Leucine	0.311mg	0.09mg	0%
Lysine	0.109mg	0.058mg	0%
Methionine	0.125mg	0.013mg	0%
Phenylalanine	0.203mg	0.049mg	0%
Valine	0.2mg	0.058mg	0%
Histidine	0.088mg	0.021mg	0%