Wheat vs. Escarole — In-Depth Nutrition Comparison
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Summary of differences between wheat and escarole
- Wheat has more selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, and magnesium; however, escarole is higher in vitamin A and folate.
- Wheat covers your daily need for selenium, 58% more than escarole.
- Wheat has 7 times more vitamin B3 than escarole. While wheat has 2.305mg of vitamin B3, escarole has only 0.312mg.
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Escarole, cooked, boiled, drained, no salt added.
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.
| Contains more MagnesiumMagnesium | +269.2% |
| Contains more IronIron | +144.4% |
| Contains more CopperCopper | +137.9% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +568.2% |
| Contains less SodiumSodium | -57.9% |
| Contains more ManganeseManganese | +167.5% |
| Contains more SeleniumSelenium | +15850% |
| Contains more CalciumCalcium | +411.1% |
| Contains more PotassiumPotassium | +49.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +61% |
| Contains more Vitamin B3Vitamin B3 | +638.8% |
| Contains more Vitamin B6Vitamin B6 | +337.5% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +106.7% |
| Contains more FolateFolate | +609.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +396.5% |
| Contains more FatsFats | +361.1% |
| Contains more CarbsCarbs | +799% |
| Contains more WaterWater | +44.7% |
| Contains more OtherOther | +92.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2000% |
| Contains more Poly. FatPolyunsaturated fat | +200% |
| Contains less Sat. FatSaturated fat | -45.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 211.9µg | 177% | |
| Selenium | 31.9µg | 0.2µg | 58% |
| Manganese | 1.03mg | 0.385mg | 28% |
| Phosphorus | 147mg | 22mg | 18% |
| Folate | 11µg | 78µg | 17% |
| Vitamin B5 | 0.826mg | 17% | |
| Iron | 1.76mg | 0.72mg | 13% |
| Copper | 0.207mg | 0.087mg | 13% |
| Vitamin B3 | 2.305mg | 0.312mg | 12% |
| Vitamin A | 94µg | 10% | |
| Zinc | 1.84mg | 0.69mg | 10% |
| Protein | 5.71g | 1.15g | 9% |
| Carbs | 27.6g | 3.07g | 8% |
| Magnesium | 48mg | 13mg | 8% |
| Calories | 132kcal | 19kcal | 6% |
| Fiber | 4.3g | 2.8g | 6% |
| Calcium | 9mg | 46mg | 4% |
| Vitamin C | 3.3mg | 4% | |
| Vitamin B6 | 0.07mg | 0.016mg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin B1 | 0.095mg | 0.059mg | 3% |
| Vitamin B2 | 0.03mg | 0.062mg | 2% |
| Potassium | 164mg | 245mg | 2% |
| Vitamin E | 0.24mg | 0.4mg | 1% |
| Fats | 0.83g | 0.18g | 1% |
| Polyunsaturated fat | 0.243g | 0.081g | 1% |
| Net carbs | 23.3g | 0.27g | N/A |
| Sugar | 3.07g | 0.23g | N/A |
| Sodium | 8mg | 19mg | 0% |
| Trans fat | 0.002g | N/A | |
| Saturated fat | 0.077g | 0.042g | 0% |
| Monounsaturated fat | 0.084g | 0.004g | 0% |
| Tryptophan | 0.051mg | 0.005mg | 0% |
| Threonine | 0.172mg | 0.046mg | 0% |
| Isoleucine | 0.22mg | 0.066mg | 0% |
| Leucine | 0.432mg | 0.09mg | 0% |
| Lysine | 0.161mg | 0.058mg | 0% |
| Methionine | 0.097mg | 0.013mg | 0% |
| Phenylalanine | 0.3mg | 0.049mg | 0% |
| Valine | 0.267mg | 0.058mg | 0% |
| Histidine | 0.147mg | 0.021mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
57%
Minerals Daily Need Coverage Score
61%
18%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 2.84g)
Which food is lower in Saturated fat?
Escarole is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 50)
Which food is cheaper?
Escarole is cheaper (difference - $0.4)
Which food is richer in vitamins?
Escarole is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)