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  6. Escarole vs. Green bean

Escarole vs. Green bean — In-Depth Nutrition Comparison

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What are the differences between Escarole and Green bean?

  • Escarole is higher in Vitamin K, Vitamin B5, Folate, and Vitamin A RAE, yet Green bean is higher in Vitamin C.
  • Escarole's daily need coverage for Vitamin K is 137% more.
  • Escarole has 11 times more Vitamin B5 than Green bean. While Escarole has 0.826mg of Vitamin B5, Green bean has only 0.074mg.
  • The amount of Sugar in Escarole is lower.

We used Escarole, cooked, boiled, drained, no salt added and Beans, snap, green, cooked, boiled, drained, without salt types in this article.

Infographic

Escarole vs Green bean 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
6
:
3
Green bean
Green bean
Contains more Iron +10.8%
Contains more Potassium +67.8%
Contains more Zinc +176%
Contains more Copper +52.6%
Contains more Manganese +35.1%
Contains more Magnesium +38.5%
Contains more Phosphorus +31.8%
Contains less Sodium -94.7%
Equal in Calcium - 44
Equal in Iron - 0.65
Equal in Selenium - 0.2
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +10.8%
Contains more Potassium +67.8%
Contains more Zinc +176%
Contains more Copper +52.6%
Contains more Manganese +35.1%
Contains more Magnesium +38.5%
Contains more Phosphorus +31.8%
Contains less Sodium -94.7%
Equal in Calcium - 44
Equal in Iron - 0.65
Equal in Selenium - 0.2

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
4
:
6
Green bean
Green bean
Contains more Vitamin A +198.3%
Contains more Vitamin B5 +1016.2%
Contains more Folate +136.4%
Contains more Vitamin K +342.4%
Contains more Vitamin E +15%
Contains more Vitamin C +193.9%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B2 +56.5%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B6 +250%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin A +198.3%
Contains more Vitamin B5 +1016.2%
Contains more Folate +136.4%
Contains more Vitamin K +342.4%
Contains more Vitamin E +15%
Contains more Vitamin C +193.9%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B2 +56.5%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B6 +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Green bean
Green bean
Contains more Other +79.5%
Contains more Protein +64.3%
Contains more Fats +55.6%
Contains more Carbs +156.7%
Equal in Water - 89.22
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Other +79.5%
Contains more Protein +64.3%
Contains more Fats +55.6%
Contains more Carbs +156.7%
Equal in Water - 89.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Green bean
Green bean
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +79%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -34.4%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +79%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Green bean
Lower in Sodium ok
Lower in Sugar 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 Green bean Opinion
Net carbs 0.27g 4.68g Green bean
Protein 1.15g 1.89g Green bean
Fats 0.18g 0.28g Green bean
Carbs 3.07g 7.88g Green bean
Calories 19kcal 35kcal Green bean
Sugar 0.23g 3.63g Escarole
Fiber 2.8g 3.2g Green bean
Calcium 46mg 44mg Escarole
Iron 0.72mg 0.65mg Escarole
Magnesium 13mg 18mg Green bean
Phosphorus 22mg 29mg Green bean
Potassium 245mg 146mg Escarole
Sodium 19mg 1mg Green bean
Zinc 0.69mg 0.25mg Escarole
Copper 0.087mg 0.057mg Escarole
Manganese 0.385mg 0.285mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 1888IU 633IU Escarole
Vitamin A RAE 94µg 32µg Escarole
Vitamin E 0.4mg 0.46mg Green bean
Vitamin C 3.3mg 9.7mg Green bean
Vitamin B1 0.059mg 0.074mg Green bean
Vitamin B2 0.062mg 0.097mg Green bean
Vitamin B3 0.312mg 0.614mg Green bean
Vitamin B5 0.826mg 0.074mg Escarole
Vitamin B6 0.016mg 0.056mg Green bean
Folate 78µg 33µg Escarole
Vitamin K 211.9µg 47.9µg Escarole
Tryptophan 0.005mg 0.02mg Green bean
Threonine 0.046mg 0.082mg Green bean
Isoleucine 0.066mg 0.069mg Green bean
Leucine 0.09mg 0.116mg Green bean
Lysine 0.058mg 0.091mg Green bean
Methionine 0.013mg 0.023mg Green bean
Phenylalanine 0.049mg 0.069mg Green bean
Valine 0.058mg 0.093mg Green bean
Histidine 0.021mg 0.035mg Green bean
Saturated Fat 0.042g 0.064g Escarole
Monounsaturated Fat 0.004g 0.011g Green bean
Polyunsaturated fat 0.081g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Green bean
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
24%
Green bean
Minerals Daily Need Coverage Score
18%
Escarole
14%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 18mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 3.4g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 20)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1.8)
Which food is richer in minerals?
Escarole
Escarole 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.