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  6. Escarole vs. Dandelion greens

Escarole vs. Dandelion greens — In-Depth Nutrition Comparison

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Differences between Escarole and Dandelion greens

  • Escarole has more Vitamin B5, and Folate, while Dandelion greens has more Vitamin K, Vitamin A RAE, Vitamin C, Iron, Vitamin E , Vitamin B6, Vitamin B2, and Calcium.
  • Dandelion greens' daily need coverage for Vitamin K is 472% higher.
  • Dandelion greens contain 10 times less Vitamin B5 than Escarole. Escarole contains 0.826mg of Vitamin B5, while Dandelion greens contain 0.084mg.

The food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Dandelion greens, raw.

Infographic

Escarole vs Dandelion greens 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
3
:
7
Dandelion greens
Dandelion greens
Contains less Sodium -75%
Contains more Zinc +68.3%
Contains more Manganese +12.6%
Contains more Calcium +306.5%
Contains more Iron +330.6%
Contains more Magnesium +176.9%
Contains more Phosphorus +200%
Contains more Potassium +62%
Contains more Copper +96.6%
Contains more Selenium +150%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains less Sodium -75%
Contains more Zinc +68.3%
Contains more Manganese +12.6%
Contains more Calcium +306.5%
Contains more Iron +330.6%
Contains more Magnesium +176.9%
Contains more Phosphorus +200%
Contains more Potassium +62%
Contains more Copper +96.6%
Contains more Selenium +150%

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
2
:
8
Dandelion greens
Dandelion greens
Contains more Vitamin B5 +883.3%
Contains more Folate +188.9%
Contains more Vitamin A +438.2%
Contains more Vitamin E +760%
Contains more Vitamin C +960.6%
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B3 +158.3%
Contains more Vitamin B6 +1468.8%
Contains more Vitamin K +267.3%
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%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
Contains more Vitamin B5 +883.3%
Contains more Folate +188.9%
Contains more Vitamin A +438.2%
Contains more Vitamin E +760%
Contains more Vitamin C +960.6%
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B3 +158.3%
Contains more Vitamin B6 +1468.8%
Contains more Vitamin K +267.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Dandelion greens
Dandelion greens
Contains more Water +10.2%
Contains more Protein +134.8%
Contains more Fats +288.9%
Contains more Carbs +199.7%
Contains more Other +37.4%
Equal in Water - 85.6
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more Water +10.2%
Contains more Protein +134.8%
Contains more Fats +288.9%
Contains more Carbs +199.7%
Contains more Other +37.4%
Equal in Water - 85.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Dandelion greens
Dandelion greens
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +277.8%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +277.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Dandelion greens Opinion
Net carbs 0.27g 5.7g Dandelion greens
Protein 1.15g 2.7g Dandelion greens
Fats 0.18g 0.7g Dandelion greens
Carbs 3.07g 9.2g Dandelion greens
Calories 19kcal 45kcal Dandelion greens
Sugar 0.23g 0.71g Escarole
Fiber 2.8g 3.5g Dandelion greens
Calcium 46mg 187mg Dandelion greens
Iron 0.72mg 3.1mg Dandelion greens
Magnesium 13mg 36mg Dandelion greens
Phosphorus 22mg 66mg Dandelion greens
Potassium 245mg 397mg Dandelion greens
Sodium 19mg 76mg Escarole
Zinc 0.69mg 0.41mg Escarole
Copper 0.087mg 0.171mg Dandelion greens
Manganese 0.385mg 0.342mg Escarole
Selenium 0.2µg 0.5µg Dandelion greens
Vitamin A 1888IU 10161IU Dandelion greens
Vitamin A RAE 94µg 508µg Dandelion greens
Vitamin E 0.4mg 3.44mg Dandelion greens
Vitamin C 3.3mg 35mg Dandelion greens
Vitamin B1 0.059mg 0.19mg Dandelion greens
Vitamin B2 0.062mg 0.26mg Dandelion greens
Vitamin B3 0.312mg 0.806mg Dandelion greens
Vitamin B5 0.826mg 0.084mg Escarole
Vitamin B6 0.016mg 0.251mg Dandelion greens
Folate 78µg 27µg Escarole
Vitamin K 211.9µg 778.4µg Dandelion greens
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
Saturated Fat 0.042g 0.17g Escarole
Monounsaturated Fat 0.004g 0.014g Dandelion greens
Polyunsaturated fat 0.081g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Dandelion greens
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
246%
Dandelion greens
Minerals Daily Need Coverage Score
18%
Escarole
39%
Dandelion greens

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.128g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
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 ($)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.