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  6. Truffle vs. Escarole

Truffle vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Truffle and Escarole

  • Escarole has less Fiber, Selenium, Manganese, Iron, Vitamin B2, Vitamin B3, Phosphorus, Magnesium, Potassium, and Calcium.
  • Truffle's daily need coverage for Fiber is 269% more.
  • Truffle has 217 times more Selenium than Escarole. Truffle has 43.4µg of Selenium, while Escarole has 0.2µg.

The food varieties used in the comparison are Fungi, Cloud ears, dried and Escarole, cooked, boiled, drained, no salt added.

Infographic

Truffle 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.
Truffle
Truffle
9
:
1
Escarole
Escarole
Contains more Calcium +245.7%
Contains more Iron +716.7%
Contains more Magnesium +538.5%
Contains more Phosphorus +736.4%
Contains more Potassium +207.8%
Contains more Zinc +91.3%
Contains more Copper +110.3%
Contains more Manganese +406.8%
Contains more Selenium +21600%
Contains less Sodium -45.7%
Truffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 221% 60% 79% 67% 5% 37% 61% 255% 237%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +245.7%
Contains more Iron +716.7%
Contains more Magnesium +538.5%
Contains more Phosphorus +736.4%
Contains more Potassium +207.8%
Contains more Zinc +91.3%
Contains more Copper +110.3%
Contains more Manganese +406.8%
Contains more Selenium +21600%
Contains less Sodium -45.7%

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.
Truffle
Truffle
3
:
7
Escarole
Escarole
Contains more Vitamin B2 +1261.3%
Contains more Vitamin B3 +1908.7%
Contains more Vitamin B6 +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +293.3%
Contains more Vitamin B5 +71.7%
Contains more Folate +105.3%
Truffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 4% 195% 118% 29% 26% 29% 0% 0%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin B2 +1261.3%
Contains more Vitamin B3 +1908.7%
Contains more Vitamin B6 +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +293.3%
Contains more Vitamin B5 +71.7%
Contains more Folate +105.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Truffle
Truffle
4
:
1
Escarole
Escarole
Contains more Protein +704.3%
Contains more Fats +305.6%
Contains more Carbs +2278.2%
Contains more Other +68.7%
Contains more Water +537.1%
Truffle
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +704.3%
Contains more Fats +305.6%
Contains more Carbs +2278.2%
Contains more Other +68.7%
Contains more Water +537.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Truffle Escarole
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium 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 Truffle Escarole Opinion
Net carbs 2.91g 0.27g Truffle
Protein 9.25g 1.15g Truffle
Fats 0.73g 0.18g Truffle
Carbs 73.01g 3.07g Truffle
Calories 284kcal 19kcal Truffle
Sugar 0.23g Truffle
Fiber 70.1g 2.8g Truffle
Calcium 159mg 46mg Truffle
Iron 5.88mg 0.72mg Truffle
Magnesium 83mg 13mg Truffle
Phosphorus 184mg 22mg Truffle
Potassium 754mg 245mg Truffle
Sodium 35mg 19mg Escarole
Zinc 1.32mg 0.69mg Truffle
Copper 0.183mg 0.087mg Truffle
Manganese 1.951mg 0.385mg Truffle
Selenium 43.4µg 0.2µg Truffle
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 0mg 3.3mg Escarole
Vitamin B1 0.015mg 0.059mg Escarole
Vitamin B2 0.844mg 0.062mg Truffle
Vitamin B3 6.267mg 0.312mg Truffle
Vitamin B5 0.481mg 0.826mg Escarole
Vitamin B6 0.112mg 0.016mg Truffle
Folate 38µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g Truffle
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Truffle Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Truffle
67%
Escarole
Minerals Daily Need Coverage Score
107%
Truffle
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Truffle
Truffle is lower in Saturated Fat (difference - 0.042g)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 45)
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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.