Escarole vs. Teff — In-Depth Nutrition Comparison

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What are the differences between escarole and teff?

Escarole is higher in vitamin A and folate, yet teff is higher in manganese, iron, copper, phosphorus, vitamin B1, magnesium, and vitamin B6.
Teff's daily need coverage for manganese is 108% more.
Escarole has 944 times more vitamin A than teff. While escarole has 1888 IU of vitamin A, teff has only 2 IU.
The glycemic index of escarole is lower.

We used Escarole, cooked, boiled, drained, no salt added and Teff, cooked types in this article.

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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.

Escarole

Teff

Contains more PotassiumPotassium	+129%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+284.6%
Contains more IronIron	+184.7%
Contains more CopperCopper	+159.8%
Contains more ZincZinc	+60.9%
Contains more PhosphorusPhosphorus	+445.5%
Contains less SodiumSodium	-57.9%
Contains more ManganeseManganese	+642.9%

~equal in Calcium ~49mg

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.

Escarole

Teff

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+87.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+333.3%

Contains more Vitamin B1Vitamin B1	+210.2%
Contains more Vitamin B3Vitamin B3	+191.3%
Contains more Vitamin B6Vitamin B6	+506.3%

~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	2.86mg	108%
Iron	0.72mg	2.05mg	17%
Vitamin B5	0.826mg		17%
Copper	0.087mg	0.226mg	15%
Folate	78µg	18µg	15%
Phosphorus	22mg	120mg	14%
Vitamin A	94µg	0µg	10%
Vitamin B1	0.059mg	0.183mg	10%
Magnesium	13mg	50mg	9%
Carbs	3.07g	19.86g	6%
Vitamin B6	0.016mg	0.097mg	6%
Protein	1.15g	3.87g	5%
Calories	19kcal	101kcal	4%
Vitamin C	3.3mg		4%
Potassium	245mg	107mg	4%
Zinc	0.69mg	1.11mg	4%
Vitamin B3	0.312mg	0.909mg	4%
Vitamin E	0.4mg		3%
Choline	15.4mg		3%
Vitamin B2	0.062mg	0.033mg	2%
Fats	0.18g	0.65g	1%
Polyunsaturated fat	0.081g		1%
Protein per 100 calories	6.1g	3.8g	N/A
Calories per 10 g protein	165kcal	261kcal	N/A
Weight per 100 calories	526g	99g	N/A
Net carbs	0.27g	17.06g	N/A
Calcium	46mg	49mg	0%
Sugar	0.23g		N/A
Fiber	2.8g	2.8g	0%
Sodium	19mg	8mg	0%
Selenium	0.2µg		0%
Saturated fat	0.042g		0%
Monounsaturated fat	0.004g		0%
Tryptophan	0.005mg	0.041mg	0%
Threonine	0.046mg	0.149mg	0%
Isoleucine	0.066mg	0.146mg	0%
Leucine	0.09mg	0.311mg	0%
Lysine	0.058mg	0.109mg	0%
Methionine	0.013mg	0.125mg	0%
Phenylalanine	0.049mg	0.203mg	0%
Valine	0.058mg	0.2mg	0%
Histidine	0.021mg	0.088mg	0%