Escarole vs. Grape leaves — In-Depth Nutrition Comparison
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How are escarole and grape leaves different?
- Escarole is richer in vitamin K, while grape leaves are higher in vitamin A, manganese, copper, fiber, calcium, vitamin B6, iron, vitamin B2, and magnesium.
- Grape leaves cover your daily need for vitamin A, 142% more than escarole.
- Escarole contains 2 times more vitamin K than grape leaves. Escarole contains 211.9µg of vitamin K, while grape leaves contain 108.6µg.
Escarole, cooked, boiled, drained, no salt added and Grape leaves, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +630.8% |
| Contains more CalciumCalcium | +689.1% |
| Contains more PotassiumPotassium | +11% |
| Contains more IronIron | +265.3% |
| Contains more CopperCopper | +377% |
| Contains more PhosphorusPhosphorus | +313.6% |
| Contains less SodiumSodium | -52.6% |
| Contains more ManganeseManganese | +641.6% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +47.5% |
| Contains more Vitamin B5Vitamin B5 | +257.6% |
| Contains more Vitamin KVitamin K | +95.1% |
| Contains more CholineCholine | +20.3% |
| Contains more Vitamin CVitamin C | +236.4% |
| Contains more Vitamin AVitamin A | +1363.8% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B2Vitamin B2 | +471% |
| Contains more Vitamin B3Vitamin B3 | +657.1% |
| Contains more Vitamin B6Vitamin B6 | +2400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
| Contains more WaterWater | +28.6% |
| Contains more ProteinProtein | +387% |
| Contains more FatsFats | +1077.8% |
| Contains more CarbsCarbs | +463.8% |
| Contains more OtherOther | +26% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
Saturated fat:
Sat. Fat
0.336 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
| Contains less Sat. FatSaturated fat | -87.5% |
| Contains more Mono. FatMonounsaturated fat | +1925% |
| Contains more Poly. FatPolyunsaturated fat | +1214.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 94µg | 1376µg | 142% |
| Manganese | 0.385mg | 2.855mg | 107% |
| Vitamin K | 211.9µg | 108.6µg | 86% |
| Copper | 0.087mg | 0.415mg | 36% |
| Fiber | 2.8g | 11g | 33% |
| Calcium | 46mg | 363mg | 32% |
| Vitamin B6 | 0.016mg | 0.4mg | 30% |
| Iron | 0.72mg | 2.63mg | 24% |
| Vitamin B2 | 0.062mg | 0.354mg | 22% |
| Magnesium | 13mg | 95mg | 20% |
| Vitamin B3 | 0.312mg | 2.362mg | 13% |
| Vitamin B5 | 0.826mg | 0.231mg | 12% |
| Vitamin E | 0.4mg | 2mg | 11% |
| Phosphorus | 22mg | 91mg | 10% |
| Protein | 1.15g | 5.6g | 9% |
| Vitamin C | 3.3mg | 11.1mg | 9% |
| Polyunsaturated fat | 0.081g | 1.065g | 7% |
| Carbs | 3.07g | 17.31g | 5% |
| Calories | 19kcal | 93kcal | 4% |
| Fats | 0.18g | 2.12g | 3% |
| Vitamin B1 | 0.059mg | 0.04mg | 2% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Potassium | 245mg | 272mg | 1% |
| Saturated fat | 0.042g | 0.336g | 1% |
| Folate | 78µg | 83µg | 1% |
| Net carbs | 0.27g | 6.31g | N/A |
| Sugar | 0.23g | 6.3g | N/A |
| Zinc | 0.69mg | 0.67mg | 0% |
| Sodium | 19mg | 9mg | 0% |
| Choline | 15.4mg | 12.8mg | 0% |
| Monounsaturated fat | 0.004g | 0.081g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
57%
86%
Minerals Daily Need Coverage Score
18%
87%
Comparison summary
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 6.07g)
Which food is lower in Saturated fat?
Escarole is lower in Saturated fat (difference - 0.294g)
Which food is cheaper?
Escarole is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.