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  6. Escarole vs. Celtuce

Escarole vs. Celtuce — In-Depth Nutrition Comparison

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How are Escarole and Celtuce different?

  • Escarole is higher in Vitamin B5, Folate, and Copper, however, Celtuce is richer in Vitamin C, Manganese, and Vitamin A RAE.
  • Daily need coverage for Vitamin C from Celtuce is 18% higher.
  • Escarole contains 5 times more Vitamin B5 than Celtuce. While Escarole contains 0.826mg of Vitamin B5, Celtuce contains only 0.183mg.

Escarole, cooked, boiled, drained, no salt added and Celtuce, raw are the varieties used in this article.

Infographic

Escarole vs Celtuce 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
4
:
6
Celtuce
Celtuce
Contains more Calcium +17.9%
Contains more Iron +30.9%
Contains more Zinc +155.6%
Contains more Copper +117.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +77.3%
Contains more Potassium +34.7%
Contains less Sodium -42.1%
Contains more Manganese +78.7%
Contains more Selenium +350%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Celtuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Contains more Calcium +17.9%
Contains more Iron +30.9%
Contains more Zinc +155.6%
Contains more Copper +117.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +77.3%
Contains more Potassium +34.7%
Contains less Sodium -42.1%
Contains more Manganese +78.7%
Contains more Selenium +350%

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
5
:
5
Celtuce
Celtuce
Contains more Vitamin B5 +351.4%
Contains more Folate +69.6%
Contains more Vitamin A +85.4%
Contains more Vitamin C +490.9%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +76.3%
Contains more Vitamin B6 +212.5%
Equal in Vitamin B1 - 0.055
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%
Celtuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0%
Contains more Vitamin B5 +351.4%
Contains more Folate +69.6%
Contains more Vitamin A +85.4%
Contains more Vitamin C +490.9%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +76.3%
Contains more Vitamin B6 +212.5%
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Celtuce
Celtuce
Contains more Protein +35.3%
Contains more Other +87.1%
Contains more Fats +66.7%
Contains more Carbs +18.9%
Equal in Water - 94.5
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Celtuce
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more Protein +35.3%
Contains more Other +87.1%
Contains more Fats +66.7%
Contains more Carbs +18.9%
Equal in Water - 94.5

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Celtuce
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Escarole Celtuce Opinion
Net carbs 0.27g 1.95g Celtuce
Protein 1.15g 0.85g Escarole
Fats 0.18g 0.3g Celtuce
Carbs 3.07g 3.65g Celtuce
Calories 19kcal 18kcal Escarole
Sugar 0.23g Celtuce
Fiber 2.8g 1.7g Escarole
Calcium 46mg 39mg Escarole
Iron 0.72mg 0.55mg Escarole
Magnesium 13mg 28mg Celtuce
Phosphorus 22mg 39mg Celtuce
Potassium 245mg 330mg Celtuce
Sodium 19mg 11mg Celtuce
Zinc 0.69mg 0.27mg Escarole
Copper 0.087mg 0.04mg Escarole
Manganese 0.385mg 0.688mg Celtuce
Selenium 0.2µg 0.9µg Celtuce
Vitamin A 1888IU 3500IU Celtuce
Vitamin A RAE 94µg 175µg Celtuce
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 19.5mg Celtuce
Vitamin B1 0.059mg 0.055mg Escarole
Vitamin B2 0.062mg 0.07mg Celtuce
Vitamin B3 0.312mg 0.55mg Celtuce
Vitamin B5 0.826mg 0.183mg Escarole
Vitamin B6 0.016mg 0.05mg Celtuce
Folate 78µg 46µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg 0.006mg Celtuce
Threonine 0.046mg 0.039mg Escarole
Isoleucine 0.066mg 0.055mg Escarole
Leucine 0.09mg 0.052mg Escarole
Lysine 0.058mg 0.055mg Escarole
Methionine 0.013mg 0.01mg Escarole
Phenylalanine 0.049mg 0.036mg Escarole
Valine 0.058mg 0.046mg Escarole
Histidine 0.021mg 0.015mg Escarole
Saturated Fat 0.042g Celtuce
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Celtuce
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
31%
Celtuce
Minerals Daily Need Coverage Score
18%
Escarole
21%
Celtuce

Comparison summary

Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Celtuce
Celtuce contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Celtuce
Celtuce 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.
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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.