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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 have more vitamin K, vitamin A, 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.
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 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more ZincZinc +68.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +12.6%
Contains more MagnesiumMagnesium +176.9%
Contains more CalciumCalcium +306.5%
Contains more PotassiumPotassium +62%
Contains more IronIron +330.6%
Contains more CopperCopper +96.6%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +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.
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 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B5Vitamin B5 +883.3%
Contains more FolateFolate +188.9%
Contains more Vitamin CVitamin C +960.6%
Contains more Vitamin AVitamin A +440.4%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin B1Vitamin B1 +222%
Contains more Vitamin B2Vitamin B2 +319.4%
Contains more Vitamin B3Vitamin B3 +158.3%
Contains more Vitamin B6Vitamin B6 +1468.8%
Contains more Vitamin KVitamin K +267.3%
Contains more CholineCholine +129.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Dandelion greens DV% diff.
Vitamin K 211.9µg 778.4µg 472%
Vitamin A 94µg 508µg 46%
Vitamin C 3.3mg 35mg 35%
Iron 0.72mg 3.1mg 30%
Vitamin E 0.4mg 3.44mg 20%
Vitamin B6 0.016mg 0.251mg 18%
Vitamin B5 0.826mg 0.084mg 15%
Vitamin B2 0.062mg 0.26mg 15%
Calcium 46mg 187mg 14%
Folate 78µg 27µg 13%
Vitamin B1 0.059mg 0.19mg 11%
Copper 0.087mg 0.171mg 9%
Phosphorus 22mg 66mg 6%
Magnesium 13mg 36mg 5%
Choline 15.4mg 35.3mg 4%
Potassium 245mg 397mg 4%
Fiber 2.8g 3.5g 3%
Zinc 0.69mg 0.41mg 3%
Protein 1.15g 2.7g 3%
Vitamin B3 0.312mg 0.806mg 3%
Sodium 19mg 76mg 2%
Manganese 0.385mg 0.342mg 2%
Carbs 3.07g 9.2g 2%
Polyunsaturated fat 0.081g 0.306g 2%
Saturated fat 0.042g 0.17g 1%
Calories 19kcal 45kcal 1%
Selenium 0.2µg 0.5µg 1%
Fats 0.18g 0.7g 1%
Net carbs 0.27g 5.7g N/A
Sugar 0.23g 0.71g N/A
Monounsaturated fat 0.004g 0.014g 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% 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 ProteinProtein +134.8%
Contains more FatsFats +288.9%
Contains more CarbsCarbs +199.7%
Contains more OtherOther +37.4%
~equal in Water ~85.6g

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
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +277.8%

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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. 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.