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  6. Escarole vs. Garden cress

Escarole vs. Garden cress — In-Depth Nutrition Comparison

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What are the differences between escarole and garden cress?

  • Escarole is higher in vitamin B5, yet garden cress is higher in vitamin K, vitamin A, vitamin C, vitamin B6, vitamin B2, potassium, copper, phosphorus, and manganese.
  • Garden cress's daily need coverage for vitamin K is 275% more.
  • Escarole has 3 times more vitamin B5 than garden cress. While escarole has 0.826mg of vitamin B5, garden cress has only 0.242mg.

We used Escarole, cooked, boiled, drained, no salt added and Cress, garden, raw types in this article.

Infographic

Escarole vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +200%
Contains more MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +76.1%
Contains more PotassiumPotassium +147.3%
Contains more IronIron +80.6%
Contains more CopperCopper +95.4%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -26.3%
Contains more ManganeseManganese +43.6%
Contains more SeleniumSelenium +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.
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B5Vitamin B5 +241.3%
Contains more Vitamin CVitamin C +1990.9%
Contains more Vitamin AVitamin A +268.1%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin B2Vitamin B2 +319.4%
Contains more Vitamin B3Vitamin B3 +220.5%
Contains more Vitamin B6Vitamin B6 +1443.8%
Contains more Vitamin KVitamin K +155.7%
Contains more CholineCholine +26.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

All nutrients comparison - raw data values

Nutrient Escarole Garden cress DV% diff.
Vitamin K 211.9µg 541.9µg 275%
Vitamin C 3.3mg 69mg 73%
Vitamin A 94µg 346µg 28%
Vitamin B6 0.016mg 0.247mg 18%
Vitamin B2 0.062mg 0.26mg 15%
Vitamin B5 0.826mg 0.242mg 12%
Potassium 245mg 606mg 11%
Copper 0.087mg 0.17mg 9%
Phosphorus 22mg 76mg 8%
Fiber 2.8g 1.1g 7%
Manganese 0.385mg 0.553mg 7%
Iron 0.72mg 1.3mg 7%
Magnesium 13mg 38mg 6%
Vitamin B3 0.312mg 1mg 4%
Zinc 0.69mg 0.23mg 4%
Calcium 46mg 81mg 4%
Protein 1.15g 2.6g 3%
Vitamin E 0.4mg 0.7mg 2%
Vitamin B1 0.059mg 0.08mg 2%
Folate 78µg 80µg 1%
Choline 15.4mg 19.5mg 1%
Monounsaturated fat 0.004g 0.239g 1%
Polyunsaturated fat 0.081g 0.228g 1%
Calories 19kcal 32kcal 1%
Selenium 0.2µg 0.9µg 1%
Carbs 3.07g 5.5g 1%
Fats 0.18g 0.7g 1%
Net carbs 0.27g 4.4g N/A
Sugar 0.23g 4.4g N/A
Sodium 19mg 14mg 0%
Saturated fat 0.042g 0.023g 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%

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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +126.1%
Contains more FatsFats +288.9%
Contains more CarbsCarbs +79.2%
Contains more OtherOther +37.4%
~equal in Water ~89.4g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +5875%
Contains more Poly. FatPolyunsaturated fat +181.5%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.