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  6. Escarole vs. Hominy

Escarole vs. Hominy — In-Depth Nutrition Comparison

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The main differences between escarole and hominy

  • Escarole has more vitamin K, folate, manganese, vitamin B5, vitamin A, potassium, and copper; however, hominy has more selenium.
  • Daily need coverage for vitamin K for escarole is 176% higher.
  • Escarole is lower in sodium.
  • Hominy has a higher glycemic index than escarole.

Food types used in this article are Escarole, cooked, boiled, drained, no salt added and Hominy, canned, white.

Infographic

Escarole vs Hominy infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Hominy
Hominy
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 0.79% 23% 10% 29% 15% 45% 9.1% 16%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +2622.2%
Contains more IronIron +16.1%
Contains more CopperCopper +190%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +450%
Contains more MagnesiumMagnesium +23.1%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +59.1%
Contains more SeleniumSelenium +1400%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
Hominy
Hominy
0
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% 1% 0.75% 1.4% 0.62% 9.2% 1.2% 0% 0.5% 0.75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +1866.7%
Contains more Vitamin B2Vitamin B2 +933.3%
Contains more Vitamin B3Vitamin B3 +845.5%
Contains more Vitamin B5Vitamin B5 +436.4%
Contains more Vitamin B6Vitamin B6 +220%
Contains more Vitamin KVitamin K +105850%
Contains more FolateFolate +7700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Hominy DV% diff.
Vitamin K 211.9µg 0.2µg 176%
Folate 78µg 1µg 19%
Sodium 19mg 345mg 14%
Manganese 0.385mg 0.07mg 14%
Vitamin B5 0.826mg 0.154mg 13%
Vitamin A 94µg 0µg 10%
Potassium 245mg 9mg 7%
Copper 0.087mg 0.03mg 6%
Selenium 0.2µg 3µg 5%
Vitamin B1 0.059mg 0.003mg 5%
Vitamin C 3.3mg 0mg 4%
Carbs 3.07g 14.26g 4%
Calcium 46mg 10mg 4%
Vitamin B2 0.062mg 0.006mg 4%
Calories 19kcal 72kcal 3%
Zinc 0.69mg 1.05mg 3%
Phosphorus 22mg 35mg 2%
Vitamin E 0.4mg 0.05mg 2%
Vitamin B3 0.312mg 0.033mg 2%
Choline 15.4mg 3.1mg 2%
Polyunsaturated fat 0.081g 0.399g 2%
Protein 1.15g 1.48g 1%
Fats 0.18g 0.88g 1%
Magnesium 13mg 16mg 1%
Iron 0.72mg 0.62mg 1%
Fiber 2.8g 2.5g 1%
Vitamin B6 0.016mg 0.005mg 1%
Monounsaturated fat 0.004g 0.231g 1%
Protein per 100 calories 6.1g 2.1g N/A
Calories per 10 g protein 165kcal 486kcal N/A
Weight per 100 calories 526g 139g N/A
Net carbs 0.27g 11.76g N/A
Sugar 0.23g 1.82g N/A
Saturated fat 0.042g 0.123g 0%
Tryptophan 0.005mg 0.008mg 0%
Threonine 0.046mg 0.05mg 0%
Isoleucine 0.066mg 0.058mg 0%
Leucine 0.09mg 0.202mg 0%
Lysine 0.058mg 0.033mg 0%
Methionine 0.013mg 0.031mg 0%
Phenylalanine 0.049mg 0.076mg 0%
Valine 0.058mg 0.077mg 0%
Histidine 0.021mg 0.045mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Hominy
Hominy
3
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
Contains more WaterWater +14.2%
Contains more ProteinProtein +28.7%
Contains more FatsFats +388.9%
Contains more CarbsCarbs +364.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Hominy
Hominy
2
16% 31% 53%
Saturated fat: Sat. Fat 0.123 g
Monounsaturated fat: Mono. Fat 0.231 g
Polyunsaturated fat: Poly. Fat 0.399 g
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +5675%
Contains more Poly. FatPolyunsaturated fat +392.6%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/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.