Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Escarole vs. Arugula — In-Depth Nutrition Comparison

Compare

Summary of differences between Escarole and Arugula

  • Escarole has more Vitamin K, and Vitamin B5, however, Arugula is higher in Vitamin C, Calcium, Iron, and Magnesium.
  • Escarole covers your daily need of Vitamin K 86% more than Arugula.
  • Escarole has 2 times more Vitamin B5 than Arugula. While Escarole has 0.826mg of Vitamin B5, Arugula has only 0.437mg.

These are the specific foods used in this comparison Escarole, cooked, boiled, drained, no salt added and Arugula, raw.

Infographic

Escarole vs Arugula 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.
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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CopperCopper +14.5%
Contains more ZincZinc +46.8%
Contains less SodiumSodium -29.6%
Contains more ManganeseManganese +19.9%
Contains more MagnesiumMagnesium +261.5%
Contains more CalciumCalcium +247.8%
Contains more PotassiumPotassium +50.6%
Contains more IronIron +102.8%
Contains more PhosphorusPhosphorus +136.4%
Contains more SeleniumSelenium +50%

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% 113% 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 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +34.1%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin KVitamin K +95.1%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin AVitamin A +25.7%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B6Vitamin B6 +356.3%
Contains more FolateFolate +24.4%
~equal in Vitamin E ~0.43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.305mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~15.3mg

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +124.3%
Contains more FatsFats +266.7%
Contains more CarbsCarbs +18.9%
~equal in Water ~91.71g
~equal in Other ~1.4g

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
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated Fat -51.2%
Contains more Mono. FatMonounsaturated Fat +1125%
Contains more Poly. FatPolyunsaturated fat +293.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Arugula Opinion
Calories 19kcal 25kcal Arugula
Protein 1.15g 2.58g Arugula
Fats 0.18g 0.66g Arugula
Vitamin C 3.3mg 15mg Arugula
Net carbs 0.27g 2.05g Arugula
Carbs 3.07g 3.65g Arugula
Magnesium 13mg 47mg Arugula
Calcium 46mg 160mg Arugula
Potassium 245mg 369mg Arugula
Iron 0.72mg 1.46mg Arugula
Sugar 0.23g 2.05g Escarole
Fiber 2.8g 1.6g Escarole
Copper 0.087mg 0.076mg Escarole
Zinc 0.69mg 0.47mg Escarole
Phosphorus 22mg 52mg Arugula
Sodium 19mg 27mg Escarole
Vitamin A 1888IU 2373IU Arugula
Vitamin A RAE 94µg 119µg Arugula
Vitamin E 0.4mg 0.43mg Arugula
Manganese 0.385mg 0.321mg Escarole
Selenium 0.2µg 0.3µg Arugula
Vitamin B1 0.059mg 0.044mg Escarole
Vitamin B2 0.062mg 0.086mg Arugula
Vitamin B3 0.312mg 0.305mg Escarole
Vitamin B5 0.826mg 0.437mg Escarole
Vitamin B6 0.016mg 0.073mg Arugula
Vitamin K 211.9µg 108.6µg Escarole
Folate 78µg 97µg Arugula
Choline 15.4mg 15.3mg Escarole
Saturated Fat 0.042g 0.086g Escarole
Monounsaturated Fat 0.004g 0.049g Arugula
Polyunsaturated fat 0.081g 0.319g Arugula
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
63%
Escarole
49%
Arugula
Minerals Daily Need Coverage Score
18%
Escarole
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.4)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.