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  6. Escarole vs. Butterbur

Escarole vs. Butterbur — In-Depth Nutrition Comparison

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Significant differences between Escarole and Butterbur

  • Escarole has more Folate, Vitamin B5, Vitamin A RAE, and Iron, however, Butterbur is richer in Vitamin C, Potassium, Vitamin B6, and Calcium.
  • Butterbur covers your daily Vitamin C needs 31% more than Escarole.
  • Butterbur has 31 times less Vitamin A RAE than Escarole. Escarole has 94µg of Vitamin A RAE, while Butterbur has 3µg.

Specific food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Butterbur, (fuki), raw.

Infographic

Escarole vs Butterbur 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.
Escarole
Escarole
4
:
6
Butterbur
Butterbur
Contains more Iron +620%
Contains more Phosphorus +83.3%
Contains more Zinc +331.3%
Contains more Manganese +40.5%
Contains more Calcium +123.9%
Contains more Potassium +167.3%
Contains less Sodium -63.2%
Contains more Copper +18.4%
Contains more Selenium +350%
Equal in Magnesium - 14
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Iron +620%
Contains more Phosphorus +83.3%
Contains more Zinc +331.3%
Contains more Manganese +40.5%
Contains more Calcium +123.9%
Contains more Potassium +167.3%
Contains less Sodium -63.2%
Contains more Copper +18.4%
Contains more Selenium +350%
Equal in Magnesium - 14

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.
Escarole
Escarole
8
:
2
Butterbur
Butterbur
Contains more Vitamin A +3676%
Contains more Vitamin B1 +195%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +2481.3%
Contains more Folate +680%
Contains more Vitamin C +854.5%
Contains more Vitamin B6 +500%
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%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin A +3676%
Contains more Vitamin B1 +195%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +2481.3%
Contains more Folate +680%
Contains more Vitamin C +854.5%
Contains more Vitamin B6 +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Butterbur
Butterbur
Contains more Protein +194.9%
Contains more Fats +350%
Contains more Carbs +17.6%
Contains more Other +11.5%
Equal in Water - 94.5
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +194.9%
Contains more Fats +350%
Contains more Carbs +17.6%
Contains more Other +11.5%
Equal in Water - 94.5

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Butterbur Opinion
Net carbs 0.27g 3.61g Butterbur
Protein 1.15g 0.39g Escarole
Fats 0.18g 0.04g Escarole
Carbs 3.07g 3.61g Butterbur
Calories 19kcal 14kcal Escarole
Sugar 0.23g Butterbur
Fiber 2.8g Escarole
Calcium 46mg 103mg Butterbur
Iron 0.72mg 0.1mg Escarole
Magnesium 13mg 14mg Butterbur
Phosphorus 22mg 12mg Escarole
Potassium 245mg 655mg Butterbur
Sodium 19mg 7mg Butterbur
Zinc 0.69mg 0.16mg Escarole
Copper 0.087mg 0.103mg Butterbur
Manganese 0.385mg 0.274mg Escarole
Selenium 0.2µg 0.9µg Butterbur
Vitamin A 1888IU 50IU Escarole
Vitamin A RAE 94µg 3µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 31.5mg Butterbur
Vitamin B1 0.059mg 0.02mg Escarole
Vitamin B2 0.062mg 0.02mg Escarole
Vitamin B3 0.312mg 0.2mg Escarole
Vitamin B5 0.826mg 0.032mg Escarole
Vitamin B6 0.016mg 0.096mg Butterbur
Folate 78µg 10µg Escarole
Vitamin K 211.9µg Escarole
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 0.042g Butterbur
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Butterbur
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
67%
Escarole
13%
Butterbur
Minerals Daily Need Coverage Score
18%
Escarole
19%
Butterbur

Comparison summary

Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 0)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.