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  6. Dandelion greens vs. Escarole

Dandelion greens vs. Escarole — In-Depth Nutrition Comparison

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Differences between Dandelion greens and Escarole

  • Dandelion greens have more Vitamin K, Vitamin A RAE, Vitamin C, Iron, Vitamin E , Vitamin B6, Vitamin B2, and Calcium, while Escarole have more Vitamin B5, and Folate.
  • Dandelion greens' daily need coverage for Vitamin K is 472% higher.
  • Escarole contains 16 times less Vitamin B6 than Dandelion greens. Dandelion greens contain 0.251mg of Vitamin B6, while Escarole contains 0.016mg.

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

Infographic

Dandelion greens 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.
Dandelion greens
Dandelion greens
7
:
3
Escarole
Escarole
Contains more Calcium +306.5%
Contains more Iron +330.6%
Contains more Magnesium +176.9%
Contains more Phosphorus +200%
Contains more Potassium +62%
Contains more Copper +96.6%
Contains more Selenium +150%
Contains less Sodium -75%
Contains more Zinc +68.3%
Contains more Manganese +12.6%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +306.5%
Contains more Iron +330.6%
Contains more Magnesium +176.9%
Contains more Phosphorus +200%
Contains more Potassium +62%
Contains more Copper +96.6%
Contains more Selenium +150%
Contains less Sodium -75%
Contains more Zinc +68.3%
Contains more Manganese +12.6%

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.
Dandelion greens
Dandelion greens
8
:
2
Escarole
Escarole
Contains more Vitamin A +438.2%
Contains more Vitamin E +760%
Contains more Vitamin C +960.6%
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B3 +158.3%
Contains more Vitamin B6 +1468.8%
Contains more Vitamin K +267.3%
Contains more Vitamin B5 +883.3%
Contains more Folate +188.9%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin A +438.2%
Contains more Vitamin E +760%
Contains more Vitamin C +960.6%
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B3 +158.3%
Contains more Vitamin B6 +1468.8%
Contains more Vitamin K +267.3%
Contains more Vitamin B5 +883.3%
Contains more Folate +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
4
:
1
Escarole
Escarole
Contains more Protein +134.8%
Contains more Fats +288.9%
Contains more Carbs +199.7%
Contains more Other +37.4%
Contains more Water +10.2%
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +134.8%
Contains more Fats +288.9%
Contains more Carbs +199.7%
Contains more Other +37.4%
Contains more Water +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +277.8%
Contains less Saturated Fat -75.3%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +277.8%
Contains less Saturated Fat -75.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dandelion greens Escarole
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Dandelion greens Escarole Opinion
Net carbs 5.7g 0.27g Dandelion greens
Protein 2.7g 1.15g Dandelion greens
Fats 0.7g 0.18g Dandelion greens
Carbs 9.2g 3.07g Dandelion greens
Calories 45kcal 19kcal Dandelion greens
Sugar 0.71g 0.23g Escarole
Fiber 3.5g 2.8g Dandelion greens
Calcium 187mg 46mg Dandelion greens
Iron 3.1mg 0.72mg Dandelion greens
Magnesium 36mg 13mg Dandelion greens
Phosphorus 66mg 22mg Dandelion greens
Potassium 397mg 245mg Dandelion greens
Sodium 76mg 19mg Escarole
Zinc 0.41mg 0.69mg Escarole
Copper 0.171mg 0.087mg Dandelion greens
Manganese 0.342mg 0.385mg Escarole
Selenium 0.5µg 0.2µg Dandelion greens
Vitamin A 10161IU 1888IU Dandelion greens
Vitamin A RAE 508µg 94µg Dandelion greens
Vitamin E 3.44mg 0.4mg Dandelion greens
Vitamin C 35mg 3.3mg Dandelion greens
Vitamin B1 0.19mg 0.059mg Dandelion greens
Vitamin B2 0.26mg 0.062mg Dandelion greens
Vitamin B3 0.806mg 0.312mg Dandelion greens
Vitamin B5 0.084mg 0.826mg Escarole
Vitamin B6 0.251mg 0.016mg Dandelion greens
Folate 27µg 78µg Escarole
Vitamin K 778.4µg 211.9µg Dandelion greens
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.17g 0.042g Escarole
Monounsaturated Fat 0.014g 0.004g Dandelion greens
Polyunsaturated fat 0.306g 0.081g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
246%
Dandelion greens
67%
Escarole
Minerals Daily Need Coverage Score
39%
Dandelion greens
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.128g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.