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  6. Teff vs. Escarole

Teff vs. Escarole — In-Depth Nutrition Comparison

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What are the main differences between teff and escarole?

  • Teff is richer in manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, and zinc, yet escarole is richer in vitamin K and vitamin A.
  • Teff's daily need coverage for manganese is 385% higher.
  • Teff has 30 times more vitamin B6 than escarole. Teff has 0.482mg of vitamin B6, while escarole has 0.016mg.

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

Infographic

Teff vs Escarole 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.
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%
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%
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.
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%
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin KVitamin K +11052.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +1056.5%
Contains more FatsFats +1222.2%
Contains more CarbsCarbs +2282.1%
Contains more OtherOther +80.9%
Contains more WaterWater +969%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +14625%
Contains more Poly. FatPolyunsaturated fat +1222.2%
Contains less Sat. FatSaturated fat -90.6%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.