Escarole vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between escarole and wild rice

Escarole has more vitamin K, vitamin A, vitamin B5, and folate; however, wild rice is higher in vitamin B6, phosphorus, vitamin B3, and zinc.
Escarole covers your daily need for vitamin K, 176% more than wild rice.
Escarole has 629 times more vitamin A than wild rice. While escarole has 1888 IU of vitamin A, wild rice has only 3 IU.
The glycemic index of wild rice is higher.

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

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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

Wild rice

Contains more CalciumCalcium	+1433.3%
Contains more PotassiumPotassium	+142.6%
Contains more IronIron	+20%
Contains more ManganeseManganese	+36.5%

Contains more MagnesiumMagnesium	+146.2%
Contains more CopperCopper	+39.1%
Contains more ZincZinc	+94.2%
Contains more PhosphorusPhosphorus	+272.7%
Contains less SodiumSodium	-84.2%
Contains more SeleniumSelenium	+300%

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

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+66.7%
Contains more Vitamin B1Vitamin B1	+13.5%
Contains more Vitamin B5Vitamin B5	+436.4%
Contains more Vitamin KVitamin K	+42280%
Contains more FolateFolate	+200%

Contains more Vitamin B2Vitamin B2	+40.3%
Contains more Vitamin B3Vitamin B3	+312.5%
Contains more Vitamin B6Vitamin B6	+743.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	211.9µg	0.5µg	176%
Vitamin B5	0.826mg	0.154mg	13%
Folate	78µg	26µg	13%
Vitamin A	94µg	0µg	10%
Phosphorus	22mg	82mg	9%
Vitamin B6	0.016mg	0.135mg	9%
Protein	1.15g	3.99g	6%
Carbs	3.07g	21.34g	6%
Zinc	0.69mg	1.34mg	6%
Vitamin B3	0.312mg	1.287mg	6%
Magnesium	13mg	32mg	5%
Calories	19kcal	101kcal	4%
Vitamin C	3.3mg	0mg	4%
Calcium	46mg	3mg	4%
Potassium	245mg	101mg	4%
Fiber	2.8g	1.8g	4%
Copper	0.087mg	0.121mg	4%
Manganese	0.385mg	0.282mg	4%
Iron	0.72mg	0.6mg	2%
Vitamin B2	0.062mg	0.087mg	2%
Sodium	19mg	3mg	1%
Vitamin E	0.4mg	0.24mg	1%
Selenium	0.2µg	0.8µg	1%
Vitamin B1	0.059mg	0.052mg	1%
Choline	15.4mg	10.2mg	1%
Polyunsaturated fat	0.081g	0.213g	1%
Protein per 100 calories	6.1g	4g	N/A
Calories per 10 g protein	165kcal	253kcal	N/A
Weight per 100 calories	526g	99g	N/A
Fats	0.18g	0.34g	0%
Net carbs	0.27g	19.54g	N/A
Sugar	0.23g	0.73g	N/A
Saturated fat	0.042g	0.049g	0%
Monounsaturated fat	0.004g	0.05g	0%
Tryptophan	0.005mg	0.049mg	0%
Threonine	0.046mg	0.127mg	0%
Isoleucine	0.066mg	0.167mg	0%
Leucine	0.09mg	0.276mg	0%
Lysine	0.058mg	0.17mg	0%
Methionine	0.013mg	0.119mg	0%
Phenylalanine	0.049mg	0.195mg	0%
Valine	0.058mg	0.232mg	0%
Histidine	0.021mg	0.104mg	0%
Fructose		0.2g	0%