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  6. Escarole vs. Teff

Escarole vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between escarole and teff?

  • Escarole is richer in vitamin K and vitamin A, yet teff is richer in manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, and zinc.
  • Teff's daily need coverage for manganese is 385% higher.
  • Escarole has 210 times more vitamin A than teff. Escarole has 1888 IU of vitamin A, while teff has 9 IU.

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

Infographic

Escarole vs Teff 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.
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%
Teff
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +1315.4%
Contains more CalciumCalcium +291.3%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +959.7%
Contains more CopperCopper +831%
Contains more ZincZinc +426.1%
Contains more PhosphorusPhosphorus +1850%
Contains less SodiumSodium -36.8%
Contains more ManganeseManganese +2300%
Contains more SeleniumSelenium +2100%

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.
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%
Teff
Teff
5
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin KVitamin K +11052.6%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +561%
Contains more Vitamin B2Vitamin B2 +335.5%
Contains more Vitamin B3Vitamin B3 +977.9%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +2912.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Escarole Teff DV% diff.
Manganese 0.385mg 9.24mg 385%
Vitamin K 211.9µg 1.9µg 175%
Iron 0.72mg 7.63mg 86%
Copper 0.087mg 0.81mg 80%
Phosphorus 22mg 429mg 58%
Magnesium 13mg 184mg 41%
Vitamin B6 0.016mg 0.482mg 36%
Vitamin B1 0.059mg 0.39mg 28%
Zinc 0.69mg 3.63mg 27%
Protein 1.15g 13.3g 24%
Carbs 3.07g 73.13g 23%
Fiber 2.8g 8g 21%
Folate 78µg 20%
Vitamin B3 0.312mg 3.363mg 19%
Calories 19kcal 367kcal 17%
Vitamin B2 0.062mg 0.27mg 16%
Starch 36.56g 15%
Calcium 46mg 180mg 13%
Vitamin A 94µg 0µg 10%
Selenium 0.2µg 4.4µg 8%
Polyunsaturated fat 0.081g 1.071g 7%
Potassium 245mg 427mg 5%
Vitamin C 3.3mg 4%
Fats 0.18g 2.38g 3%
Vitamin E 0.4mg 0.08mg 2%
Vitamin B5 0.826mg 0.942mg 2%
Saturated fat 0.042g 0.449g 2%
Monounsaturated fat 0.004g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 6.1g 3.6g N/A
Calories per 10 g protein 165kcal 276kcal N/A
Weight per 100 calories 526g 27g N/A
Unsaturated / Saturated Fat ratio 2 3.7 N/A
Net carbs 0.27g 65.13g N/A
Sugar 0.23g 1.84g N/A
Sodium 19mg 12mg 0%
Choline 15.4mg 13.1mg 0%
Tryptophan 0.005mg 0.139mg 0%
Threonine 0.046mg 0.51mg 0%
Isoleucine 0.066mg 0.501mg 0%
Leucine 0.09mg 1.068mg 0%
Lysine 0.058mg 0.376mg 0%
Methionine 0.013mg 0.428mg 0%
Phenylalanine 0.049mg 0.698mg 0%
Valine 0.058mg 0.686mg 0%
Histidine 0.021mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +969%
Contains more ProteinProtein +1056.5%
Contains more FatsFats +1222.2%
Contains more CarbsCarbs +2282.1%
Contains more OtherOther +80.9%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +14625%
Contains more Poly. FatPolyunsaturated fat +1222.2%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.