Quinoa vs. Escarole — In-Depth Nutrition Comparison

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Differences between quinoa and escarole

Quinoa has more phosphorus, magnesium, copper, manganese, iron, vitamin B6, and protein, while escarole has more vitamin K, vitamin A, and folate.
Escarole's daily need coverage for vitamin K is 177% higher.
Escarole contains 8 times less vitamin B6 than quinoa. Quinoa contains 0.123mg of vitamin B6, while escarole contains 0.016mg.
Escarole has a lower glycemic index. The glycemic index of escarole is 0, while the glycemic index of quinoa is 53.

The food types used in this comparison are Quinoa, cooked and Escarole, cooked, boiled, drained, no salt added.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Quinoa

Escarole

Contains more MagnesiumMagnesium	+392.3%
Contains more IronIron	+106.9%
Contains more CopperCopper	+120.7%
Contains more ZincZinc	+58%
Contains more PhosphorusPhosphorus	+590.9%
Contains less SodiumSodium	-63.2%
Contains more ManganeseManganese	+63.9%
Contains more SeleniumSelenium	+1300%

Contains more CalciumCalcium	+170.6%
Contains more PotassiumPotassium	+42.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Quinoa

Escarole

Contains more Vitamin EVitamin E	+57.5%
Contains more Vitamin B1Vitamin B1	+81.4%
Contains more Vitamin B2Vitamin B2	+77.4%
Contains more Vitamin B3Vitamin B3	+32.1%
Contains more Vitamin B6Vitamin B6	+668.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+85.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0µg	211.9µg	177%
Phosphorus	152mg	22mg	19%
Vitamin B5		0.826mg	17%
Magnesium	64mg	13mg	12%
Copper	0.192mg	0.087mg	12%
Manganese	0.631mg	0.385mg	11%
Iron	1.49mg	0.72mg	10%
Vitamin A	0µg	94µg	10%
Folate	42µg	78µg	9%
Vitamin B6	0.123mg	0.016mg	8%
Protein	4.4g	1.15g	7%
Starch	17.63g		7%
Polyunsaturated fat	1.078g	0.081g	7%
Carbs	21.3g	3.07g	6%
Calories	120kcal	19kcal	5%
Selenium	2.8µg	0.2µg	5%
Vitamin C	0mg	3.3mg	4%
Zinc	1.09mg	0.69mg	4%
Vitamin B1	0.107mg	0.059mg	4%
Vitamin B2	0.11mg	0.062mg	4%
Fats	1.92g	0.18g	3%
Calcium	17mg	46mg	3%
Potassium	172mg	245mg	2%
Vitamin E	0.63mg	0.4mg	2%
Sodium	7mg	19mg	1%
Vitamin B3	0.412mg	0.312mg	1%
Choline	23mg	15.4mg	1%
Saturated fat	0.231g	0.042g	1%
Monounsaturated fat	0.528g	0.004g	1%
Protein per 100 calories	3.7g	6.1g	N/A
Calories per 10 g protein	273kcal	165kcal	N/A
Weight per 100 calories	83g	526g	N/A
Net carbs	18.5g	0.27g	N/A
Sugar	0.87g	0.23g	N/A
Fiber	2.8g	2.8g	0%
Tryptophan	0.052mg	0.005mg	0%
Threonine	0.131mg	0.046mg	0%
Isoleucine	0.157mg	0.066mg	0%
Leucine	0.261mg	0.09mg	0%
Lysine	0.239mg	0.058mg	0%
Methionine	0.096mg	0.013mg	0%
Phenylalanine	0.185mg	0.049mg	0%
Valine	0.185mg	0.058mg	0%
Histidine	0.127mg	0.021mg	0%
Omega-3 (DHA)	0.015g	0g	N/A