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  6. Wheat vs. Escarole

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

Wheat 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.
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +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.
Wheat
Wheat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Escarole DV% diff.
Vitamin K 211.9µg 177%
Selenium 31.9µg 0.2µg 58%
Manganese 1.03mg 0.385mg 28%
Phosphorus 147mg 22mg 18%
Vitamin B5 0.826mg 17%
Folate 11µg 78µg 17%
Iron 1.76mg 0.72mg 13%
Copper 0.207mg 0.087mg 13%
Vitamin B3 2.305mg 0.312mg 12%
Zinc 1.84mg 0.69mg 10%
Vitamin A 94µg 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%
Vitamin C 3.3mg 4%
Calcium 9mg 46mg 4%
Vitamin B6 0.07mg 0.016mg 4%
Vitamin B1 0.095mg 0.059mg 3%
Choline 15.4mg 3%
Potassium 164mg 245mg 2%
Vitamin B2 0.03mg 0.062mg 2%
Fats 0.83g 0.18g 1%
Vitamin E 0.24mg 0.4mg 1%
Polyunsaturated fat 0.243g 0.081g 1%
Protein per 100 calories 4.3g 6.1g N/A
Calories per 10 g protein 231kcal 165kcal N/A
Weight per 100 calories 76g 526g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +2000%
Contains more Poly. FatPolyunsaturated fat +200%
Contains less Sat. FatSaturated fat -45.5%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.