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  6. Escarole vs. Lemongrass

Escarole vs. Lemongrass — In-Depth Nutrition Comparison

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What are the main differences between escarole and lemongrass?

  • Escarole is richer in vitamin A and vitamin B5, yet lemongrass is richer in manganese, iron, copper, potassium, zinc, phosphorus, magnesium, and vitamin B2.
  • Lemongrass's daily need coverage for manganese is 210% higher.
  • Escarole has 315 times more vitamin A than lemongrass. Escarole has 1888IU of vitamin A, while lemongrass has 6IU.

We used Escarole, cooked, boiled, drained, no salt added and Lemon grass (citronella), raw types in this comparison.

Infographic

Escarole vs Lemongrass 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Contains more MagnesiumMagnesium +361.5%
Contains more CalciumCalcium +41.3%
Contains more PotassiumPotassium +195.1%
Contains more IronIron +1034.7%
Contains more CopperCopper +205.7%
Contains more ZincZinc +223.2%
Contains more PhosphorusPhosphorus +359.1%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +1256.9%
Contains more SeleniumSelenium +250%

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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +26.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +1552%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +10.2%
Contains more Vitamin B2Vitamin B2 +117.7%
Contains more Vitamin B3Vitamin B3 +252.9%
Contains more Vitamin B6Vitamin B6 +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~75µg

All nutrients comparison - raw data values

Nutrient Escarole Lemongrass DV% diff.
Manganese 0.385mg 5.224mg 210%
Vitamin K 211.9µg 177%
Iron 0.72mg 8.17mg 93%
Copper 0.087mg 0.266mg 20%
Vitamin B5 0.826mg 0.05mg 16%
Potassium 245mg 723mg 14%
Zinc 0.69mg 2.23mg 14%
Phosphorus 22mg 101mg 11%
Magnesium 13mg 60mg 11%
Fiber 2.8g 11%
Vitamin A 94µg 0µg 10%
Carbs 3.07g 25.31g 7%
Vitamin B2 0.062mg 0.135mg 6%
Vitamin B6 0.016mg 0.08mg 5%
Vitamin B3 0.312mg 1.101mg 5%
Calories 19kcal 99kcal 4%
Vitamin E 0.4mg 3%
Choline 15.4mg 3%
Calcium 46mg 65mg 2%
Folate 78µg 75µg 1%
Polyunsaturated fat 0.081g 0.17g 1%
Vitamin B1 0.059mg 0.065mg 1%
Protein 1.15g 1.82g 1%
Selenium 0.2µg 0.7µg 1%
Sodium 19mg 6mg 1%
Vitamin C 3.3mg 2.6mg 1%
Fats 0.18g 0.49g 0%
Net carbs 0.27g 25.31g N/A
Sugar 0.23g N/A
Saturated fat 0.042g 0.119g 0%
Monounsaturated fat 0.004g 0.054g 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
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more WaterWater +33.6%
Contains more ProteinProtein +58.3%
Contains more FatsFats +172.2%
Contains more CarbsCarbs +724.4%
Contains more OtherOther +37.4%

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% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains less Sat. FatSaturated fat -64.7%
Contains more Mono. FatMonounsaturated fat +1250%
Contains more Poly. FatPolyunsaturated fat +109.9%

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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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.