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Broad bean vs. Escarole — In-Depth Nutrition Comparison

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Summary of differences between Broad bean and Escarole

  • Broad bean has more Vitamin C, Iron, Phosphorus, Vitamin B1, and Vitamin B3, however, Escarole is higher in Vitamin B5, Vitamin A RAE, and Manganese.
  • Broad bean covers your daily need of Vitamin C 18% more than Escarole.
  • Broad bean has 4 times more Vitamin B3 than Escarole. While Broad bean has 1.2mg of Vitamin B3, Escarole has only 0.312mg.

These are the specific foods used in this comparison Broadbeans, immature seeds, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added.

Infographic

Broad bean vs Escarole 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 Iron +108.3%
Contains more Magnesium +138.5%
Contains more Phosphorus +231.8%
Contains more Selenium +400%
Contains more Calcium +155.6%
Contains more Potassium +26.9%
Contains less Sodium -53.7%
Contains more Zinc +46.8%
Contains more Copper +45%
Contains more Manganese +47.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +108.3%
Contains more Magnesium +138.5%
Contains more Phosphorus +231.8%
Contains more Selenium +400%
Contains more Calcium +155.6%
Contains more Potassium +26.9%
Contains less Sodium -53.7%
Contains more Zinc +46.8%
Contains more Copper +45%
Contains more Manganese +47.5%

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 C +500%
Contains more Vitamin B1 +116.9%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +81.3%
Contains more Vitamin A +599.3%
Contains more Vitamin B5 +1151.5%
Contains more Folate +34.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 9% 530%
Contains more Vitamin C +500%
Contains more Vitamin B1 +116.9%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +81.3%
Contains more Vitamin A +599.3%
Contains more Vitamin B5 +1151.5%
Contains more Folate +34.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +317.4%
Contains more Fats +177.8%
Contains more Carbs +229%
Contains more Water +12.7%
Contains more Other +45.6%
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 Protein +317.4%
Contains more Fats +177.8%
Contains more Carbs +229%
Contains more Water +12.7%
Contains more Other +45.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +274.1%
Contains less Saturated Fat -70.4%
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +274.1%
Contains less Saturated Fat -70.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Escarole Opinion
Net carbs 6.5g 0.27g Broad bean
Protein 4.8g 1.15g Broad bean
Fats 0.5g 0.18g Broad bean
Carbs 10.1g 3.07g Broad bean
Calories 62kcal 19kcal Broad bean
Sugar 0.23g Broad bean
Fiber 3.6g 2.8g Broad bean
Calcium 18mg 46mg Escarole
Iron 1.5mg 0.72mg Broad bean
Magnesium 31mg 13mg Broad bean
Phosphorus 73mg 22mg Broad bean
Potassium 193mg 245mg Escarole
Sodium 41mg 19mg Escarole
Zinc 0.47mg 0.69mg Escarole
Copper 0.06mg 0.087mg Escarole
Manganese 0.261mg 0.385mg Escarole
Selenium 1µg 0.2µg Broad bean
Vitamin A 270IU 1888IU Escarole
Vitamin A RAE 14µg 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 19.8mg 3.3mg Broad bean
Vitamin B1 0.128mg 0.059mg Broad bean
Vitamin B2 0.09mg 0.062mg Broad bean
Vitamin B3 1.2mg 0.312mg Broad bean
Vitamin B5 0.066mg 0.826mg Escarole
Vitamin B6 0.029mg 0.016mg Broad bean
Folate 58µg 78µg Escarole
Choline 15.4mg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.048mg 0.005mg Broad bean
Threonine 0.178mg 0.046mg Broad bean
Isoleucine 0.215mg 0.066mg Broad bean
Leucine 0.37mg 0.09mg Broad bean
Lysine 0.313mg 0.058mg Broad bean
Methionine 0.037mg 0.013mg Broad bean
Phenylalanine 0.195mg 0.049mg Broad bean
Valine 0.235mg 0.058mg Broad bean
Histidine 0.115mg 0.021mg Broad bean
Saturated Fat 0.142g 0.042g Escarole
Monounsaturated Fat 0.02g 0.004g Broad bean
Polyunsaturated fat 0.303g 0.081g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean 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
16%
Broad bean
63%
Escarole
Minerals Daily Need Coverage Score
21%
Broad bean
18%
Escarole

Comparison summary

Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 79)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.6)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 0.23g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.