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  6. Butterbur vs. Escarole

Butterbur vs. Escarole — In-Depth Nutrition Comparison

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Significant differences between Butterbur and Escarole

  • Butterbur has more Vitamin C, Potassium, Vitamin B6, and Calcium, however, Escarole is richer in Folate, Vitamin B5, Vitamin A RAE, and Iron.
  • Butterbur covers your daily Vitamin C needs 31% more than Escarole.
  • Escarole has 6 times less Vitamin B6 than Butterbur. Butterbur has 0.096mg of Vitamin B6, while Escarole has 0.016mg.

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

Infographic

Butterbur 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.
Butterbur
Butterbur
6
:
4
Escarole
Escarole
Contains more Calcium +123.9%
Contains more Potassium +167.3%
Contains less Sodium -63.2%
Contains more Copper +18.4%
Contains more Selenium +350%
Contains more Iron +620%
Contains more Phosphorus +83.3%
Contains more Zinc +331.3%
Contains more Manganese +40.5%
Equal in Magnesium - 13
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +123.9%
Contains more Potassium +167.3%
Contains less Sodium -63.2%
Contains more Copper +18.4%
Contains more Selenium +350%
Contains more Iron +620%
Contains more Phosphorus +83.3%
Contains more Zinc +331.3%
Contains more Manganese +40.5%
Equal in Magnesium - 13

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.
Butterbur
Butterbur
2
:
8
Escarole
Escarole
Contains more Vitamin C +854.5%
Contains more Vitamin B6 +500%
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%
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%
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 C +854.5%
Contains more Vitamin B6 +500%
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%

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butterbur Escarole
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 Butterbur Escarole Opinion
Net carbs 3.61g 0.27g Butterbur
Protein 0.39g 1.15g Escarole
Fats 0.04g 0.18g Escarole
Carbs 3.61g 3.07g Butterbur
Calories 14kcal 19kcal Escarole
Sugar 0.23g Butterbur
Fiber 2.8g Escarole
Calcium 103mg 46mg Butterbur
Iron 0.1mg 0.72mg Escarole
Magnesium 14mg 13mg Butterbur
Phosphorus 12mg 22mg Escarole
Potassium 655mg 245mg Butterbur
Sodium 7mg 19mg Butterbur
Zinc 0.16mg 0.69mg Escarole
Copper 0.103mg 0.087mg Butterbur
Manganese 0.274mg 0.385mg Escarole
Selenium 0.9µg 0.2µg Butterbur
Vitamin A 50IU 1888IU Escarole
Vitamin A RAE 3µg 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 31.5mg 3.3mg Butterbur
Vitamin B1 0.02mg 0.059mg Escarole
Vitamin B2 0.02mg 0.062mg Escarole
Vitamin B3 0.2mg 0.312mg Escarole
Vitamin B5 0.032mg 0.826mg Escarole
Vitamin B6 0.096mg 0.016mg Butterbur
Folate 10µg 78µg 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
Butterbur 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
13%
Butterbur
67%
Escarole
Minerals Daily Need Coverage Score
19%
Butterbur
18%
Escarole

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