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  6. Escarole vs. Garden asparagus

Escarole vs. Garden asparagus — In-Depth Nutrition Comparison

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A recap on differences between Escarole and Garden asparagus

  • Escarole has more Vitamin K, Vitamin B5, Manganese, Folate, and Vitamin A RAE, however, Garden asparagus is higher in Iron, Copper, Vitamin B1, Vitamin B2, and Vitamin B6.
  • Escarole covers your daily Vitamin K needs 142% more than Garden asparagus.
  • Garden asparagus contains 3 times less Vitamin B5 than Escarole. Escarole contains 0.826mg of Vitamin B5, while Garden asparagus contains 0.274mg.

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

Infographic

Escarole vs Garden asparagus 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
Garden asparagus
Garden asparagus
Contains more Calcium +91.7%
Contains more Potassium +21.3%
Contains more Zinc +27.8%
Contains more Manganese +143.7%
Contains more Iron +197.2%
Contains more Phosphorus +136.4%
Contains less Sodium -89.5%
Contains more Copper +117.2%
Contains more Selenium +1050%
Equal in Magnesium - 14
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +91.7%
Contains more Potassium +21.3%
Contains more Zinc +27.8%
Contains more Manganese +143.7%
Contains more Iron +197.2%
Contains more Phosphorus +136.4%
Contains less Sodium -89.5%
Contains more Copper +117.2%
Contains more Selenium +1050%
Equal in Magnesium - 14

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
4
:
6
Garden asparagus
Garden asparagus
Contains more Vitamin A +149.7%
Contains more Vitamin B5 +201.5%
Contains more Folate +50%
Contains more Vitamin K +409.4%
Contains more Vitamin E +182.5%
Contains more Vitamin C +69.7%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B2 +127.4%
Contains more Vitamin B3 +213.5%
Contains more Vitamin B6 +468.8%
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +149.7%
Contains more Vitamin B5 +201.5%
Contains more Folate +50%
Contains more Vitamin K +409.4%
Contains more Vitamin E +182.5%
Contains more Vitamin C +69.7%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B2 +127.4%
Contains more Vitamin B3 +213.5%
Contains more Vitamin B6 +468.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +50%
Contains more Other +125.9%
Contains more Protein +91.3%
Contains more Carbs +26.4%
Equal in Water - 93.22
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +50%
Contains more Other +125.9%
Contains more Protein +91.3%
Contains more Carbs +26.4%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +62%
Equal in Saturated Fat - 0.04
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +62%
Equal in Saturated Fat - 0.04

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Garden asparagus Opinion
Net carbs 0.27g 1.78g Garden asparagus
Protein 1.15g 2.2g Garden asparagus
Fats 0.18g 0.12g Escarole
Carbs 3.07g 3.88g Garden asparagus
Calories 19kcal 20kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 0.23g 1.88g Escarole
Fiber 2.8g 2.1g Escarole
Calcium 46mg 24mg Escarole
Iron 0.72mg 2.14mg Garden asparagus
Magnesium 13mg 14mg Garden asparagus
Phosphorus 22mg 52mg Garden asparagus
Potassium 245mg 202mg Escarole
Sodium 19mg 2mg Garden asparagus
Zinc 0.69mg 0.54mg Escarole
Copper 0.087mg 0.189mg Garden asparagus
Manganese 0.385mg 0.158mg Escarole
Selenium 0.2µg 2.3µg Garden asparagus
Vitamin A 1888IU 756IU Escarole
Vitamin A RAE 94µg 38µg Escarole
Vitamin E 0.4mg 1.13mg Garden asparagus
Vitamin C 3.3mg 5.6mg Garden asparagus
Vitamin B1 0.059mg 0.143mg Garden asparagus
Vitamin B2 0.062mg 0.141mg Garden asparagus
Vitamin B3 0.312mg 0.978mg Garden asparagus
Vitamin B5 0.826mg 0.274mg Escarole
Vitamin B6 0.016mg 0.091mg Garden asparagus
Folate 78µg 52µg Escarole
Vitamin K 211.9µg 41.6µg Escarole
Tryptophan 0.005mg 0.027mg Garden asparagus
Threonine 0.046mg 0.084mg Garden asparagus
Isoleucine 0.066mg 0.075mg Garden asparagus
Leucine 0.09mg 0.128mg Garden asparagus
Lysine 0.058mg 0.104mg Garden asparagus
Methionine 0.013mg 0.031mg Garden asparagus
Phenylalanine 0.049mg 0.075mg Garden asparagus
Valine 0.058mg 0.115mg Garden asparagus
Histidine 0.021mg 0.049mg Garden asparagus
Saturated Fat 0.042g 0.04g Garden asparagus
Monounsaturated Fat 0.004g 0g Escarole
Polyunsaturated fat 0.081g 0.05g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Garden asparagus
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
29%
Garden asparagus
Minerals Daily Need Coverage Score
18%
Escarole
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.65g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.