Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Amaranth leaves
  5. Compare
  6. Amaranth leaves vs. Escarole

Amaranth leaves vs. Escarole — In-Depth Nutrition Comparison

Compare

What are the differences between amaranth leaves and escarole?

  • Amaranth leaves are higher in vitamin K, vitamin C, manganese, vitamin A, iron, calcium, vitamin B6, potassium, and magnesium, yet escarole is higher in vitamin B5.
  • Amaranth leaves' daily need coverage for vitamin K is 773% more.
  • Amaranth leaves have 13 times more vitamin C than escarole. While amaranth leaves have 43.3mg of vitamin C, escarole has only 3.3mg.

We used Amaranth leaves, raw and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Amaranth leaves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more MagnesiumMagnesium +323.1%
Contains more CalciumCalcium +367.4%
Contains more PotassiumPotassium +149.4%
Contains more IronIron +222.2%
Contains more CopperCopper +86.2%
Contains more ZincZinc +30.4%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +129.9%
Contains more SeleniumSelenium +350%
~equal in Sodium ~19mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +1212.1%
Contains more Vitamin AVitamin A +55.3%
Contains more Vitamin B2Vitamin B2 +154.8%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin KVitamin K +438%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B5Vitamin B5 +1190.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~78µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Escarole DV% diff.
Vitamin K 1140µg 211.9µg 773%
Vitamin C 43.3mg 3.3mg 44%
Manganese 0.885mg 0.385mg 22%
Iron 2.32mg 0.72mg 20%
Calcium 215mg 46mg 17%
Vitamin B5 0.064mg 0.826mg 15%
Vitamin B6 0.192mg 0.016mg 14%
Fiber 2.8g 11%
Potassium 611mg 245mg 11%
Magnesium 55mg 13mg 10%
Copper 0.162mg 0.087mg 8%
Vitamin B2 0.158mg 0.062mg 7%
Vitamin A 146µg 94µg 6%
Phosphorus 50mg 22mg 4%
Vitamin E 0.4mg 3%
Choline 15.4mg 3%
Protein 2.46g 1.15g 3%
Vitamin B1 0.027mg 0.059mg 3%
Vitamin B3 0.658mg 0.312mg 2%
Zinc 0.9mg 0.69mg 2%
Folate 85µg 78µg 2%
Selenium 0.9µg 0.2µg 1%
Calories 23kcal 19kcal 0%
Fats 0.33g 0.18g 0%
Carbs 4.02g 3.07g 0%
Net carbs 4.02g 0.27g N/A
Sugar 0.23g N/A
Sodium 20mg 19mg 0%
Saturated fat 0.091g 0.042g 0%
Monounsaturated fat 0.076g 0.004g 0%
Polyunsaturated fat 0.147g 0.081g 0%
Tryptophan 0.031mg 0.005mg 0%
Threonine 0.099mg 0.046mg 0%
Isoleucine 0.119mg 0.066mg 0%
Leucine 0.195mg 0.09mg 0%
Lysine 0.127mg 0.058mg 0%
Methionine 0.036mg 0.013mg 0%
Phenylalanine 0.133mg 0.049mg 0%
Valine 0.137mg 0.058mg 0%
Histidine 0.052mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +113.9%
Contains more FatsFats +83.3%
Contains more CarbsCarbs +30.9%
Contains more OtherOther +14.5%
~equal in Water ~94.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +1800%
Contains more Poly. FatPolyunsaturated fat +81.5%
Contains less Sat. FatSaturated fat -53.8%

People also compare

Amaranth leaves
Amaranth leaves vs Spinach raw
Spinach raw
Amaranth leaves
Amaranth leaves vs Kale raw
Kale raw
Amaranth leaves
Amaranth leaves vs Marrow-stem Kale
Marrow-stem Kale
Escarole
Escarole vs Endive
Endive
Escarole
Escarole vs Kale raw
Kale raw
Escarole
Escarole vs Spinach raw
Spinach raw

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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.