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Escarole vs. Butterbur — In-Depth Nutrition Comparison

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Significant differences between escarole and butterbur

  • Escarole has more folate, vitamin B5, vitamin A, and iron; however, butterbur is richer in vitamin C, potassium, vitamin B6, and calcium.
  • Butterbur covers your daily vitamin C needs 31% more than escarole.
  • Butterbur has 31 times less vitamin A than escarole. Escarole has 94µg of vitamin A, while butterbur has 3µg.

Specific food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Butterbur, (fuki), raw.

Infographic

Escarole vs Butterbur 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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more IronIron +620%
Contains more ZincZinc +331.3%
Contains more PhosphorusPhosphorus +83.3%
Contains more ManganeseManganese +40.5%
Contains more CalciumCalcium +123.9%
Contains more PotassiumPotassium +167.3%
Contains more CopperCopper +18.4%
Contains less SodiumSodium -63.2%
Contains more SeleniumSelenium +350%
~equal in Magnesium ~14mg

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 105% 1% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +3033.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B5Vitamin B5 +2481.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +680%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +854.5%
Contains more Vitamin B6Vitamin B6 +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +194.9%
Contains more FatsFats +350%
Contains more CarbsCarbs +17.6%
Contains more OtherOther +11.5%
~equal in Water ~94.5g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Butterbur DV% diff.
Vitamin K 211.9µg 177%
Vitamin C 3.3mg 31.5mg 31%
Folate 78µg 10µg 17%
Vitamin B5 0.826mg 0.032mg 16%
Potassium 245mg 655mg 12%
Fiber 2.8g 11%
Vitamin A 94µg 3µg 10%
Iron 0.72mg 0.1mg 8%
Calcium 46mg 103mg 6%
Vitamin B6 0.016mg 0.096mg 6%
Manganese 0.385mg 0.274mg 5%
Zinc 0.69mg 0.16mg 5%
Vitamin B2 0.062mg 0.02mg 3%
Vitamin E 0.4mg 3%
Vitamin B1 0.059mg 0.02mg 3%
Choline 15.4mg 3%
Copper 0.087mg 0.103mg 2%
Protein 1.15g 0.39g 2%
Sodium 19mg 7mg 1%
Phosphorus 22mg 12mg 1%
Selenium 0.2µg 0.9µg 1%
Polyunsaturated fat 0.081g 1%
Vitamin B3 0.312mg 0.2mg 1%
Calories 19kcal 14kcal 0%
Fats 0.18g 0.04g 0%
Carbs 3.07g 3.61g 0%
Net carbs 0.27g 3.61g N/A
Magnesium 13mg 14mg 0%
Sugar 0.23g N/A
Saturated fat 0.042g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.046mg 0%
Isoleucine 0.066mg 0%
Leucine 0.09mg 0%
Lysine 0.058mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.049mg 0%
Valine 0.058mg 0%
Histidine 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Butterbur
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Escarole
12%
Butterbur
Minerals Daily Need Coverage Score
18%
Escarole
19%
Butterbur

Comparison summary

Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Butterbur
Butterbur is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 0)
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 ($)
Which food is richer in minerals?
?
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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.