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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, vitamin A, iron, calcium, vitamin B6, potassium, and magnesium.
  • 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more MagnesiumMagnesium +323.1%
Contains more CalciumCalcium +367.4%
Contains more PotassiumPotassium +149.4%
Contains more IronIron +222.2%
Contains more CopperCopper +86.2%
Contains more ZincZinc +30.4%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +129.9%
Contains more SeleniumSelenium +350%
~equal in Sodium ~20mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B5Vitamin B5 +1190.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1212.1%
Contains more Vitamin AVitamin A +55.3%
Contains more Vitamin B2Vitamin B2 +154.8%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin KVitamin K +438%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~85µg

All nutrients comparison - raw data values

Nutrient Escarole Amaranth leaves DV% diff.
Vitamin K 211.9µg 1140µg 773%
Vitamin C 3.3mg 43.3mg 44%
Manganese 0.385mg 0.885mg 22%
Iron 0.72mg 2.32mg 20%
Calcium 46mg 215mg 17%
Vitamin B5 0.826mg 0.064mg 15%
Vitamin B6 0.016mg 0.192mg 14%
Fiber 2.8g 11%
Potassium 245mg 611mg 11%
Magnesium 13mg 55mg 10%
Copper 0.087mg 0.162mg 8%
Vitamin B2 0.062mg 0.158mg 7%
Vitamin A 94µg 146µg 6%
Phosphorus 22mg 50mg 4%
Vitamin E 0.4mg 3%
Choline 15.4mg 3%
Protein 1.15g 2.46g 3%
Vitamin B1 0.059mg 0.027mg 3%
Vitamin B3 0.312mg 0.658mg 2%
Zinc 0.69mg 0.9mg 2%
Folate 78µg 85µg 2%
Selenium 0.2µg 0.9µg 1%
Calories 19kcal 23kcal 0%
Fats 0.18g 0.33g 0%
Carbs 3.07g 4.02g 0%
Net carbs 0.27g 4.02g N/A
Sugar 0.23g N/A
Sodium 19mg 20mg 0%
Saturated fat 0.042g 0.091g 0%
Monounsaturated fat 0.004g 0.076g 0%
Polyunsaturated fat 0.081g 0.147g 0%
Tryptophan 0.005mg 0.031mg 0%
Threonine 0.046mg 0.099mg 0%
Isoleucine 0.066mg 0.119mg 0%
Leucine 0.09mg 0.195mg 0%
Lysine 0.058mg 0.127mg 0%
Methionine 0.013mg 0.036mg 0%
Phenylalanine 0.049mg 0.133mg 0%
Valine 0.058mg 0.137mg 0%
Histidine 0.021mg 0.052mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
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 ProteinProtein +113.9%
Contains more FatsFats +83.3%
Contains more CarbsCarbs +30.9%
Contains more OtherOther +14.5%
~equal in Water ~91.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +1800%
Contains more Poly. FatPolyunsaturated fat +81.5%

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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.