Escarole vs. Spelt — In-Depth Nutrition Comparison

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A recap on the differences between escarole and spelt

Escarole has more folate and vitamin A; however, spelt is higher in manganese, phosphorus, copper, vitamin B3, iron, protein, magnesium, and carbs.
Spelt covers your daily manganese needs 31% more than escarole.
The glycemic index of spelt is higher.

Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Spelt, cooked.

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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.

Escarole

Spelt

Contains more CalciumCalcium	+360%
Contains more PotassiumPotassium	+71.3%

Contains more MagnesiumMagnesium	+276.9%
Contains more IronIron	+131.9%
Contains more CopperCopper	+147.1%
Contains more ZincZinc	+81.2%
Contains more PhosphorusPhosphorus	+581.8%
Contains less SodiumSodium	-73.7%
Contains more ManganeseManganese	+183.4%
Contains more SeleniumSelenium	+1900%

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.

Escarole

Spelt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+53.8%
Contains more Vitamin B2Vitamin B2	+106.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+500%

Contains more Vitamin B1Vitamin B1	+74.6%
Contains more Vitamin B3Vitamin B3	+723.7%
Contains more Vitamin B6Vitamin B6	+400%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	211.9µg		177%
Manganese	0.385mg	1.091mg	31%
Phosphorus	22mg	150mg	18%
Vitamin B5	0.826mg		17%
Folate	78µg	13µg	16%
Copper	0.087mg	0.215mg	14%
Vitamin B3	0.312mg	2.57mg	14%
Iron	0.72mg	1.67mg	12%
Vitamin A	94µg	0µg	10%
Protein	1.15g	5.5g	9%
Magnesium	13mg	49mg	9%
Carbs	3.07g	26.44g	8%
Starch		19.57g	8%
Selenium	0.2µg	4µg	7%
Calories	19kcal	127kcal	5%
Zinc	0.69mg	1.25mg	5%
Vitamin B6	0.016mg	0.08mg	5%
Vitamin C	3.3mg	0mg	4%
Calcium	46mg	10mg	4%
Fiber	2.8g	3.9g	4%
Vitamin B1	0.059mg	0.103mg	4%
Potassium	245mg	143mg	3%
Choline	15.4mg		3%
Vitamin B2	0.062mg	0.03mg	2%
Fats	0.18g	0.85g	1%
Sodium	19mg	5mg	1%
Vitamin E	0.4mg	0.26mg	1%
Polyunsaturated fat	0.081g		1%
Protein per 100 calories	6.1g	4.3g	N/A
Calories per 10 g protein	165kcal	231kcal	N/A
Weight per 100 calories	526g	79g	N/A
Net carbs	0.27g	22.54g	N/A
Sugar	0.23g		N/A
Saturated fat	0.042g		0%
Monounsaturated fat	0.004g		0%
Tryptophan	0.005mg		0%
Threonine	0.046mg		0%
Isoleucine	0.066mg		0%
Leucine	0.09mg		0%
Lysine	0.058mg		0%
Methionine	0.013mg		0%
Phenylalanine	0.049mg		0%
Valine	0.058mg		0%
Histidine	0.021mg		0%