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  6. Escarole vs. Triticale

Escarole vs. Triticale — In-Depth Nutrition Comparison

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Summary of differences between escarole and triticale

  • Escarole has more vitamin A; however, triticale is higher in manganese, phosphorus, copper, vitamin B1, magnesium, zinc, iron, vitamin B5, and vitamin B6.
  • Triticale covers your daily need for manganese, 123% more than escarole.
  • The glycemic index of triticale is higher.

These are the specific foods used in this comparison Escarole, cooked, boiled, drained, no salt added and Triticale.

Infographic

Escarole vs Triticale 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Contains more CalciumCalcium +24.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +35.5%
Contains more IronIron +256.9%
Contains more CopperCopper +425.3%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +1527.3%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +733.8%

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%
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% 18% 104% 31% 27% 79% 32% 0% 0% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +605.1%
Contains more Vitamin B2Vitamin B2 +116.1%
Contains more Vitamin B3Vitamin B3 +358.3%
Contains more Vitamin B5Vitamin B5 +60.2%
Contains more Vitamin B6Vitamin B6 +762.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~73µg

All nutrients comparison - raw data values

Nutrient Escarole Triticale DV% diff.
Vitamin K 211.9µg 177%
Manganese 0.385mg 3.21mg 123%
Phosphorus 22mg 358mg 48%
Copper 0.087mg 0.457mg 41%
Vitamin B1 0.059mg 0.416mg 30%
Magnesium 13mg 130mg 28%
Zinc 0.69mg 3.45mg 25%
Protein 1.15g 13.05g 24%
Carbs 3.07g 72.13g 23%
Iron 0.72mg 2.57mg 23%
Calories 19kcal 336kcal 16%
Fiber 2.8g 11%
Vitamin A 94µg 0µg 10%
Vitamin B5 0.826mg 1.323mg 10%
Vitamin B6 0.016mg 0.138mg 9%
Vitamin B3 0.312mg 1.43mg 7%
Vitamin B2 0.062mg 0.134mg 6%
Polyunsaturated fat 0.081g 0.913g 6%
Vitamin C 3.3mg 0mg 4%
Fats 0.18g 2.09g 3%
Potassium 245mg 332mg 3%
Vitamin E 0.4mg 0.9mg 3%
Choline 15.4mg 3%
Calcium 46mg 37mg 1%
Sodium 19mg 5mg 1%
Folate 78µg 73µg 1%
Saturated fat 0.042g 0.366g 1%
Monounsaturated fat 0.004g 0.211g 1%
Protein per 100 calories 6.1g 3.9g N/A
Calories per 10 g protein 165kcal 257kcal N/A
Weight per 100 calories 526g 30g N/A
Unsaturated / Saturated Fat ratio 2 3.1 N/A
Net carbs 0.27g 72.13g N/A
Sugar 0.23g N/A
Selenium 0.2µg 0%
Tryptophan 0.005mg 0.157mg 0%
Threonine 0.046mg 0.405mg 0%
Isoleucine 0.066mg 0.479mg 0%
Leucine 0.09mg 0.911mg 0%
Lysine 0.058mg 0.365mg 0%
Methionine 0.013mg 0.204mg 0%
Phenylalanine 0.049mg 0.638mg 0%
Valine 0.058mg 0.609mg 0%
Histidine 0.021mg 0.311mg 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
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Contains more WaterWater +797.1%
Contains more ProteinProtein +1034.8%
Contains more FatsFats +1061.1%
Contains more CarbsCarbs +2249.5%
Contains more OtherOther +69.5%

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
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +5175%
Contains more Poly. FatPolyunsaturated fat +1027.2%

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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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.