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  6. Spinach raw vs. Escarole

Spinach raw vs. Escarole — In-Depth Nutrition Comparison

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Differences between Spinach raw and Escarole

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Vitamin C, Iron, Manganese, Magnesium, Vitamin B6, and Vitamin E , while Escarole has more Vitamin B5.
  • Spinach raw's daily need coverage for Vitamin K is 226% higher.
  • Escarole contains 12 times less Vitamin B6 than Spinach raw. Spinach raw contains 0.195mg of Vitamin B6, while Escarole contains 0.016mg.

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

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
8
:
2
Escarole
Escarole
Contains more Calcium +115.2%
Contains more Iron +276.4%
Contains more Magnesium +507.7%
Contains more Phosphorus +122.7%
Contains more Potassium +127.8%
Contains more Copper +49.4%
Contains more Manganese +133%
Contains more Selenium +400%
Contains less Sodium -75.9%
Contains more Zinc +30.2%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +115.2%
Contains more Iron +276.4%
Contains more Magnesium +507.7%
Contains more Phosphorus +122.7%
Contains more Potassium +127.8%
Contains more Copper +49.4%
Contains more Manganese +133%
Contains more Selenium +400%
Contains less Sodium -75.9%
Contains more Zinc +30.2%

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.
Spinach raw
Spinach raw
9
:
1
Escarole
Escarole
Contains more Vitamin A +396.7%
Contains more Vitamin E +407.5%
Contains more Vitamin C +751.5%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +204.8%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B6 +1118.8%
Contains more Folate +148.7%
Contains more Vitamin K +127.9%
Contains more Vitamin B5 +1170.8%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 +396.7%
Contains more Vitamin E +407.5%
Contains more Vitamin C +751.5%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +204.8%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B6 +1118.8%
Contains more Folate +148.7%
Contains more Vitamin K +127.9%
Contains more Vitamin B5 +1170.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Escarole
Escarole
Contains more Protein +148.7%
Contains more Fats +116.7%
Contains more Carbs +18.2%
Contains more Other +31.3%
Equal in Water - 94.29
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +148.7%
Contains more Fats +116.7%
Contains more Carbs +18.2%
Contains more Other +31.3%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +103.7%
Contains less Saturated Fat -33.3%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +103.7%
Contains less Saturated Fat -33.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Escarole Opinion
Net carbs 1.43g 0.27g Spinach raw
Protein 2.86g 1.15g Spinach raw
Fats 0.39g 0.18g Spinach raw
Carbs 3.63g 3.07g Spinach raw
Calories 23kcal 19kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.42g 0.23g Escarole
Fiber 2.2g 2.8g Escarole
Calcium 99mg 46mg Spinach raw
Iron 2.71mg 0.72mg Spinach raw
Magnesium 79mg 13mg Spinach raw
Phosphorus 49mg 22mg Spinach raw
Potassium 558mg 245mg Spinach raw
Sodium 79mg 19mg Escarole
Zinc 0.53mg 0.69mg Escarole
Copper 0.13mg 0.087mg Spinach raw
Manganese 0.897mg 0.385mg Spinach raw
Selenium 1µg 0.2µg Spinach raw
Vitamin A 9377IU 1888IU Spinach raw
Vitamin A RAE 469µg 94µg Spinach raw
Vitamin E 2.03mg 0.4mg Spinach raw
Vitamin C 28.1mg 3.3mg Spinach raw
Vitamin B1 0.078mg 0.059mg Spinach raw
Vitamin B2 0.189mg 0.062mg Spinach raw
Vitamin B3 0.724mg 0.312mg Spinach raw
Vitamin B5 0.065mg 0.826mg Escarole
Vitamin B6 0.195mg 0.016mg Spinach raw
Folate 194µg 78µg Spinach raw
Vitamin K 482.9µg 211.9µg Spinach raw
Tryptophan 0.039mg 0.005mg Spinach raw
Threonine 0.122mg 0.046mg Spinach raw
Isoleucine 0.147mg 0.066mg Spinach raw
Leucine 0.223mg 0.09mg Spinach raw
Lysine 0.174mg 0.058mg Spinach raw
Methionine 0.053mg 0.013mg Spinach raw
Phenylalanine 0.129mg 0.049mg Spinach raw
Valine 0.161mg 0.058mg Spinach raw
Histidine 0.064mg 0.021mg Spinach raw
Saturated Fat 0.063g 0.042g Escarole
Monounsaturated Fat 0.01g 0.004g Spinach raw
Polyunsaturated fat 0.165g 0.081g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
67%
Escarole
Minerals Daily Need Coverage Score
45%
Spinach raw
18%
Escarole

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.