Arugula vs. Escarole — In-Depth Nutrition Comparison
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Summary of differences between arugula and escarole
- Arugula has more vitamin C, calcium, vitamin A, iron, and magnesium; however, escarole is higher in vitamin K and vitamin B5.
- Escarole covers your daily need for vitamin K, 86% more than arugula.
- Arugula has 5 times more vitamin C than escarole. While arugula has 15mg of vitamin C, escarole has only 3.3mg.
- The glycemic index of arugula is higher.
These are the specific foods used in this comparison Arugula, raw and Escarole, cooked, boiled, drained, no salt added.
Infographic
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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.
| Contains more MagnesiumMagnesium | +261.5% |
| Contains more CalciumCalcium | +247.8% |
| Contains more PotassiumPotassium | +50.6% |
| Contains more IronIron | +102.8% |
| Contains more PhosphorusPhosphorus | +136.4% |
| Contains more SeleniumSelenium | +50% |
| Contains more CopperCopper | +14.5% |
| Contains more ZincZinc | +46.8% |
| Contains less SodiumSodium | -29.6% |
| Contains more ManganeseManganese | +19.9% |
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.
| Contains more Vitamin CVitamin C | +354.5% |
| Contains more Vitamin AVitamin A | +26.6% |
| Contains more Vitamin B2Vitamin B2 | +38.7% |
| Contains more Vitamin B6Vitamin B6 | +356.3% |
| Contains more FolateFolate | +24.4% |
| Contains more Vitamin B1Vitamin B1 | +34.1% |
| Contains more Vitamin B5Vitamin B5 | +89% |
| Contains more Vitamin KVitamin K | +95.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 211.9µg | 86% |
| Vitamin C | 15mg | 3.3mg | 13% |
| Calcium | 160mg | 46mg | 11% |
| Iron | 1.46mg | 0.72mg | 9% |
| Vitamin B5 | 0.437mg | 0.826mg | 8% |
| Magnesium | 47mg | 13mg | 8% |
| Folate | 97µg | 78µg | 5% |
| Fiber | 1.6g | 2.8g | 5% |
| Phosphorus | 52mg | 22mg | 4% |
| Potassium | 369mg | 245mg | 4% |
| Vitamin B6 | 0.073mg | 0.016mg | 4% |
| Manganese | 0.321mg | 0.385mg | 3% |
| Protein | 2.58g | 1.15g | 3% |
| Vitamin A | 119µg | 94µg | 3% |
| Vitamin B2 | 0.086mg | 0.062mg | 2% |
| Zinc | 0.47mg | 0.69mg | 2% |
| Polyunsaturated fat | 0.319g | 0.081g | 2% |
| Copper | 0.076mg | 0.087mg | 1% |
| Fats | 0.66g | 0.18g | 1% |
| Vitamin B1 | 0.044mg | 0.059mg | 1% |
| Calories | 25kcal | 19kcal | 0% |
| Net carbs | 2.05g | 0.27g | N/A |
| Carbs | 3.65g | 3.07g | 0% |
| Sugar | 2.05g | 0.23g | N/A |
| Sodium | 27mg | 19mg | 0% |
| Vitamin E | 0.43mg | 0.4mg | 0% |
| Selenium | 0.3µg | 0.2µg | 0% |
| Vitamin B3 | 0.305mg | 0.312mg | 0% |
| Choline | 15.3mg | 15.4mg | 0% |
| Saturated fat | 0.086g | 0.042g | 0% |
| Monounsaturated fat | 0.049g | 0.004g | 0% |
| Tryptophan | 0.005mg | 0% | |
| Threonine | 0.046mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.09mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.049mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +124.3% |
| Contains more FatsFats | +266.7% |
| Contains more CarbsCarbs | +18.9% |
~equal in
Water
~94.29g
~equal in
Other
~1.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1125% |
| Contains more Poly. FatPolyunsaturated fat | +293.8% |
| Contains less Sat. FatSaturated fat | -51.2% |
