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Escarole Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 13

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat ~g

Cholesterol 0mg %0

Sodium 19mg %1

Total Carbohydrate 3g %1

Dietary Fiber 3g %10

Total Sugars 0g

Protein 1g

Vitamin D 0.0IU %0

Calcium 46.0mg %3

Iron 0.7mg %4

Potassium 245mg %6

Phosphorus 22.0mg %2

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in escarole

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin B6 0.0mg %1

Vitamin B3 (Niacin) 0.3mg %2

Vitamin E 0.4mg %3

Choline, total 15.4mg %3

Vitamin C 3.3mg %4

Vitamin B2 (Riboflavin) 0.1mg %5

Vitamin B1 (Thiamin) 0.1mg %5

Vitamin B5 (Pantothenic acid) 0.8mg %17

Vitamin A 1888.0IU %63

Vitamin K 211.9µg %177

Minerals in escarole

Selenium 0.2µg %0

Sodium 19.0mg %1

Phosphorus 22.0mg %2

Magnesium 13.0mg %3

Calcium 46.0mg %4

Iron 0.7mg %4

Zinc 0.7mg %5

Potassium 245.0mg %6

Copper 0.1mg %10

Manganese 0.4mg %17

Amino Acids in escarole

Tryptophan 0.0g %2

Methionine 0.0g %2

Lysine 0.1g %3

Histidine 0.0g %3

Cystine 0.0g %3

Valine 0.1g %3

Leucine 0.1g %3

Tyrosine 0.0g %4

Threonine 0.0g %4

Isoleucine 0.1g %4

Phenylalanine 0.0g %5

Fatty Acids in escarole

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of escarole is 100.0/100 which makes it a excellent quality carbohydrate food.

100.0
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Escarole has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Tryptophan 6 5
Lysine 45 58
Histidine 15 21
Valine 39 58
Leucine 59 90
Threonine 23 46
Isoleucine 30 66
Met+Cys 22 22
Phe+Tyr 30 86

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in escarole is 4.7 which makes it a medium P:E food.

4.7
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of escarole is 0.2 which makes it a low energy density food.

0.2%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in escarole as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that escarole is lacking.

Nutrient Density Score for escarole is 56/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

56%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for escarole

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 7.93 <12
Potassium:Sodium 12.89 >2
Caclcium:Magnesium 3.54 <2
Iron:Copper 8.05 <15
Calcium:Phosphorus 2.09 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 78%

78%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

32% of insulinogenic calories

32%
low
high
medium