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  6. Escarole vs. Wheat

Escarole vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between escarole and wheat

  • Escarole has more vitamin A and folate; however, wheat is higher in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, and magnesium.
  • Wheat covers your daily need for selenium, 58% more than escarole.
  • Escarole has 472 times more vitamin A than wheat. While escarole has 1888 IU of vitamin A, wheat has only 4 IU.
  • The glycemic index of wheat is higher.

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

Infographic

Escarole vs Wheat 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%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +411.1%
Contains more PotassiumPotassium +49.4%
Contains more MagnesiumMagnesium +269.2%
Contains more IronIron +144.4%
Contains more CopperCopper +137.9%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +568.2%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +167.5%
Contains more SeleniumSelenium +15850%

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%
Wheat
Wheat
3
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +609.1%
Contains more Vitamin B1Vitamin B1 +61%
Contains more Vitamin B3Vitamin B3 +638.8%
Contains more Vitamin B6Vitamin B6 +337.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Wheat DV% diff.
Vitamin K 211.9µg 177%
Selenium 0.2µg 31.9µg 58%
Manganese 0.385mg 1.03mg 28%
Phosphorus 22mg 147mg 18%
Vitamin B5 0.826mg 17%
Folate 78µg 11µg 17%
Iron 0.72mg 1.76mg 13%
Copper 0.087mg 0.207mg 13%
Vitamin B3 0.312mg 2.305mg 12%
Zinc 0.69mg 1.84mg 10%
Vitamin A 94µg 10%
Protein 1.15g 5.71g 9%
Carbs 3.07g 27.6g 8%
Magnesium 13mg 48mg 8%
Calories 19kcal 132kcal 6%
Fiber 2.8g 4.3g 6%
Vitamin C 3.3mg 4%
Calcium 46mg 9mg 4%
Vitamin B6 0.016mg 0.07mg 4%
Vitamin B1 0.059mg 0.095mg 3%
Choline 15.4mg 3%
Potassium 245mg 164mg 2%
Vitamin B2 0.062mg 0.03mg 2%
Fats 0.18g 0.83g 1%
Vitamin E 0.4mg 0.24mg 1%
Polyunsaturated fat 0.081g 0.243g 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 76g N/A
Net carbs 0.27g 23.3g N/A
Sugar 0.23g 3.07g N/A
Sodium 19mg 8mg 0%
Trans fat 0.002g N/A
Saturated fat 0.042g 0.077g 0%
Monounsaturated fat 0.004g 0.084g 0%
Tryptophan 0.005mg 0.051mg 0%
Threonine 0.046mg 0.172mg 0%
Isoleucine 0.066mg 0.22mg 0%
Leucine 0.09mg 0.432mg 0%
Lysine 0.058mg 0.161mg 0%
Methionine 0.013mg 0.097mg 0%
Phenylalanine 0.049mg 0.3mg 0%
Valine 0.058mg 0.267mg 0%
Histidine 0.021mg 0.147mg 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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +44.7%
Contains more OtherOther +92.6%
Contains more ProteinProtein +396.5%
Contains more FatsFats +361.1%
Contains more CarbsCarbs +799%

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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -45.5%
Contains more Mono. FatMonounsaturated fat +2000%
Contains more Poly. FatPolyunsaturated fat +200%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.