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  6. Edamame vs. Escarole

Edamame vs. Escarole — In-Depth Nutrition Comparison

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What are the main differences between Edamame and Escarole?

  • Edamame is richer in Folate, Copper, Manganese, Phosphorus, Iron, Magnesium, Vitamin B1, and Fiber, yet Escarole is richer in Vitamin K, and Vitamin A RAE.
  • Escarole's daily need coverage for Vitamin K is 154% higher.
  • Edamame has 8 times more Phosphorus than Escarole. Edamame has 169mg of Phosphorus, while Escarole has 22mg.

We used Edamame, frozen, prepared and Escarole, cooked, boiled, drained, no salt added types in this comparison.

Infographic

Edamame 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.
Edamame
Edamame
10
:
0
Escarole
Escarole
Contains more Calcium +37%
Contains more Iron +215.3%
Contains more Magnesium +392.3%
Contains more Phosphorus +668.2%
Contains more Potassium +78%
Contains less Sodium -68.4%
Contains more Zinc +98.6%
Contains more Copper +296.6%
Contains more Manganese +166%
Contains more Selenium +300%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 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 +37%
Contains more Iron +215.3%
Contains more Magnesium +392.3%
Contains more Phosphorus +668.2%
Contains more Potassium +78%
Contains less Sodium -68.4%
Contains more Zinc +98.6%
Contains more Copper +296.6%
Contains more Manganese +166%
Contains more Selenium +300%

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.
Edamame
Edamame
7
:
3
Escarole
Escarole
Contains more Vitamin E +70%
Contains more Vitamin C +84.8%
Contains more Vitamin B1 +239%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B6 +525%
Contains more Folate +298.7%
Contains more Vitamin A +533.6%
Contains more Vitamin B5 +109.1%
Contains more Vitamin K +693.6%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 E +70%
Contains more Vitamin C +84.8%
Contains more Vitamin B1 +239%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B6 +525%
Contains more Folate +298.7%
Contains more Vitamin A +533.6%
Contains more Vitamin B5 +109.1%
Contains more Vitamin K +693.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Escarole
Escarole
Contains more Protein +935.7%
Contains more Fats +2788.9%
Contains more Carbs +190.2%
Contains more Water +29.6%
Equal in Other - 1.31
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +935.7%
Contains more Fats +2788.9%
Contains more Carbs +190.2%
Contains more Water +29.6%
Equal in Other - 1.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +31950%
Contains more Polyunsaturated fat +2561.7%
Contains less Saturated Fat -93.2%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +31950%
Contains more Polyunsaturated fat +2561.7%
Contains less Saturated Fat -93.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Escarole Opinion
Net carbs 3.71g 0.27g Edamame
Protein 11.91g 1.15g Edamame
Fats 5.2g 0.18g Edamame
Carbs 8.91g 3.07g Edamame
Calories 121kcal 19kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.23g Escarole
Fiber 5.2g 2.8g Edamame
Calcium 63mg 46mg Edamame
Iron 2.27mg 0.72mg Edamame
Magnesium 64mg 13mg Edamame
Phosphorus 169mg 22mg Edamame
Potassium 436mg 245mg Edamame
Sodium 6mg 19mg Edamame
Zinc 1.37mg 0.69mg Edamame
Copper 0.345mg 0.087mg Edamame
Manganese 1.024mg 0.385mg Edamame
Selenium 0.8µg 0.2µg Edamame
Vitamin A 298IU 1888IU Escarole
Vitamin A RAE 15µg 94µg Escarole
Vitamin E 0.68mg 0.4mg Edamame
Vitamin C 6.1mg 3.3mg Edamame
Vitamin B1 0.2mg 0.059mg Edamame
Vitamin B2 0.155mg 0.062mg Edamame
Vitamin B3 0.915mg 0.312mg Edamame
Vitamin B5 0.395mg 0.826mg Escarole
Vitamin B6 0.1mg 0.016mg Edamame
Folate 311µg 78µg Edamame
Vitamin K 26.7µg 211.9µg Escarole
Tryptophan 0.126mg 0.005mg Edamame
Threonine 0.331mg 0.046mg Edamame
Isoleucine 0.3mg 0.066mg Edamame
Leucine 0.745mg 0.09mg Edamame
Lysine 0.745mg 0.058mg Edamame
Methionine 0.141mg 0.013mg Edamame
Phenylalanine 0.488mg 0.049mg Edamame
Valine 0.324mg 0.058mg Edamame
Histidine 0.267mg 0.021mg Edamame
Trans Fat 0.009g Escarole
Saturated Fat 0.62g 0.042g Escarole
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.004g Edamame
Polyunsaturated fat 2.156g 0.081g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame 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
42%
Edamame
67%
Escarole
Minerals Daily Need Coverage Score
55%
Edamame
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.95g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.578g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
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 ($)

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.