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  6. Escarole vs. Amaranth leaves

Escarole vs. Amaranth leaves — In-Depth Nutrition Comparison

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What are the differences between Escarole and Amaranth leaves?

  • Escarole is higher in Vitamin B5, yet Amaranth leaves are higher in Vitamin K, Vitamin C, Manganese, Iron, Calcium, Vitamin B6, Potassium, Magnesium, and Copper.
  • Amaranth leaves' daily need coverage for Vitamin K is 773% more.
  • Escarole has 13 times more Vitamin B5 than Amaranth leaves. While Escarole has 0.826mg of Vitamin B5, Amaranth leaves have only 0.064mg.

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

Infographic

Escarole vs Amaranth leaves 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.
Escarole
Escarole
1
:
9
Amaranth leaves
Amaranth leaves
Contains more Calcium +367.4%
Contains more Iron +222.2%
Contains more Magnesium +323.1%
Contains more Phosphorus +127.3%
Contains more Potassium +149.4%
Contains more Zinc +30.4%
Contains more Copper +86.2%
Contains more Manganese +129.9%
Contains more Selenium +350%
Equal in Sodium - 20
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Calcium +367.4%
Contains more Iron +222.2%
Contains more Magnesium +323.1%
Contains more Phosphorus +127.3%
Contains more Potassium +149.4%
Contains more Zinc +30.4%
Contains more Copper +86.2%
Contains more Manganese +129.9%
Contains more Selenium +350%
Equal in Sodium - 20

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.
Escarole
Escarole
3
:
7
Amaranth leaves
Amaranth leaves
Contains more Vitamin B1 +118.5%
Contains more Vitamin B5 +1190.6%
Contains more Vitamin A +54.5%
Contains more Vitamin C +1212.1%
Contains more Vitamin B2 +154.8%
Contains more Vitamin B3 +110.9%
Contains more Vitamin B6 +1100%
Contains more Vitamin K +438%
Equal in Folate - 85
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%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Contains more Vitamin B1 +118.5%
Contains more Vitamin B5 +1190.6%
Contains more Vitamin A +54.5%
Contains more Vitamin C +1212.1%
Contains more Vitamin B2 +154.8%
Contains more Vitamin B3 +110.9%
Contains more Vitamin B6 +1100%
Contains more Vitamin K +438%
Equal in Folate - 85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Amaranth leaves
Amaranth leaves
Contains more Protein +113.9%
Contains more Fats +83.3%
Contains more Carbs +30.9%
Contains more Other +14.5%
Equal in Water - 91.69
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more Protein +113.9%
Contains more Fats +83.3%
Contains more Carbs +30.9%
Contains more Other +14.5%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1800%
Contains more Polyunsaturated fat +81.5%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1800%
Contains more Polyunsaturated fat +81.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Amaranth leaves
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Escarole Amaranth leaves Opinion
Net carbs 0.27g 4.02g Amaranth leaves
Protein 1.15g 2.46g Amaranth leaves
Fats 0.18g 0.33g Amaranth leaves
Carbs 3.07g 4.02g Amaranth leaves
Calories 19kcal 23kcal Amaranth leaves
Sugar 0.23g Amaranth leaves
Fiber 2.8g Escarole
Calcium 46mg 215mg Amaranth leaves
Iron 0.72mg 2.32mg Amaranth leaves
Magnesium 13mg 55mg Amaranth leaves
Phosphorus 22mg 50mg Amaranth leaves
Potassium 245mg 611mg Amaranth leaves
Sodium 19mg 20mg Escarole
Zinc 0.69mg 0.9mg Amaranth leaves
Copper 0.087mg 0.162mg Amaranth leaves
Manganese 0.385mg 0.885mg Amaranth leaves
Selenium 0.2µg 0.9µg Amaranth leaves
Vitamin A 1888IU 2917IU Amaranth leaves
Vitamin A RAE 94µg 146µg Amaranth leaves
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 43.3mg Amaranth leaves
Vitamin B1 0.059mg 0.027mg Escarole
Vitamin B2 0.062mg 0.158mg Amaranth leaves
Vitamin B3 0.312mg 0.658mg Amaranth leaves
Vitamin B5 0.826mg 0.064mg Escarole
Vitamin B6 0.016mg 0.192mg Amaranth leaves
Folate 78µg 85µg Amaranth leaves
Vitamin K 211.9µg 1140µg Amaranth leaves
Tryptophan 0.005mg 0.031mg Amaranth leaves
Threonine 0.046mg 0.099mg Amaranth leaves
Isoleucine 0.066mg 0.119mg Amaranth leaves
Leucine 0.09mg 0.195mg Amaranth leaves
Lysine 0.058mg 0.127mg Amaranth leaves
Methionine 0.013mg 0.036mg Amaranth leaves
Phenylalanine 0.049mg 0.133mg Amaranth leaves
Valine 0.058mg 0.137mg Amaranth leaves
Histidine 0.021mg 0.052mg Amaranth leaves
Saturated Fat 0.042g 0.091g Escarole
Monounsaturated Fat 0.004g 0.076g Amaranth leaves
Polyunsaturated fat 0.081g 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Amaranth leaves
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
67%
Escarole
278%
Amaranth leaves
Minerals Daily Need Coverage Score
18%
Escarole
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.049g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves 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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.