Triticale vs. Escarole — In-Depth Nutrition Comparison

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Summary of differences between triticale and escarole

Triticale has more manganese, phosphorus, copper, vitamin B1, magnesium, zinc, iron, vitamin B5, and vitamin B6; however, escarole is higher in vitamin A.
Triticale covers your daily need for manganese, 123% more than escarole.
Triticale has 16 times more phosphorus than escarole. While triticale has 358mg of phosphorus, escarole has only 22mg.
The glycemic index of triticale is higher.

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

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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.

Triticale

Escarole

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%

Contains more CalciumCalcium

+24.3%

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.

Triticale

Escarole

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%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~78µg

All nutrients comparison - raw data values

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