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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 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.

Infographic

Teff 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.
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% 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% 31% 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 +∞%
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 Teff Escarole DV% diff.
Vitamin K 211.9µg 177%
Manganese 2.86mg 0.385mg 108%
Vitamin B5 0.826mg 17%
Iron 2.05mg 0.72mg 17%
Folate 18µg 78µg 15%
Copper 0.226mg 0.087mg 15%
Phosphorus 120mg 22mg 14%
Vitamin B1 0.183mg 0.059mg 10%
Vitamin A 0µg 94µg 10%
Magnesium 50mg 13mg 9%
Vitamin B6 0.097mg 0.016mg 6%
Carbs 19.86g 3.07g 6%
Protein 3.87g 1.15g 5%
Vitamin B3 0.909mg 0.312mg 4%
Calories 101kcal 19kcal 4%
Zinc 1.11mg 0.69mg 4%
Potassium 107mg 245mg 4%
Vitamin C 3.3mg 4%
Choline 15.4mg 3%
Vitamin E 0.4mg 3%
Vitamin B2 0.033mg 0.062mg 2%
Polyunsaturated fat 0.081g 1%
Fats 0.65g 0.18g 1%
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%

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%

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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. 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.