Escarole vs. Lettuce — In-Depth Nutrition Comparison
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What are the differences between escarole and lettuce?
- Escarole is higher in vitamin K, vitamin B5, folate, copper, fiber, and manganese, yet lettuce is higher in vitamin A, vitamin C, and vitamin B6.
- Escarole's daily need coverage for vitamin K is 71% more.
- Escarole has 6 times more vitamin B5 than lettuce. While escarole has 0.826mg of vitamin B5, lettuce has only 0.134mg.
- The glycemic index of escarole is lower.
We used Escarole, cooked, boiled, drained, no salt added and Lettuce, green leaf, raw types 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 CalciumCalcium | +27.8% |
| Contains more PotassiumPotassium | +26.3% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +283.3% |
| Contains less SodiumSodium | -32.1% |
| Contains more ManganeseManganese | +54% |
| Contains more IronIron | +19.4% |
| Contains more PhosphorusPhosphorus | +31.8% |
| Contains more SeleniumSelenium | +200% |
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 EVitamin E | +81.8% |
| Contains more Vitamin B5Vitamin B5 | +516.4% |
| Contains more Vitamin KVitamin K | +67.8% |
| Contains more FolateFolate | +105.3% |
| Contains more CholineCholine | +13.2% |
| Contains more Vitamin CVitamin C | +178.8% |
| Contains more Vitamin AVitamin A | +293.6% |
| Contains more Vitamin B1Vitamin B1 | +18.6% |
| Contains more Vitamin B2Vitamin B2 | +29% |
| Contains more Vitamin B3Vitamin B3 | +20.2% |
| Contains more Vitamin B6Vitamin B6 | +462.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +20% |
| Contains more OtherOther | +104.7% |
| Contains more ProteinProtein | +18.3% |
~equal in
Carbs
~2.87g
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -52.4% |
| Contains more Mono. FatMonounsaturated fat | +50% |
~equal in
Polyunsaturated fat
~0.082g
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 211.9µg | 126.3µg | 71% |
| Vitamin A | 94µg | 370µg | 31% |
| Vitamin B5 | 0.826mg | 0.134mg | 14% |
| Folate | 78µg | 38µg | 10% |
| Vitamin C | 3.3mg | 9.2mg | 7% |
| Vitamin B6 | 0.016mg | 0.09mg | 6% |
| Fiber | 2.8g | 1.3g | 6% |
| Copper | 0.087mg | 0.029mg | 6% |
| Manganese | 0.385mg | 0.25mg | 6% |
| Zinc | 0.69mg | 0.18mg | 5% |
| Potassium | 245mg | 194mg | 2% |
| Iron | 0.72mg | 0.86mg | 2% |
| Fructose | 0.43g | 1% | |
| Vitamin B2 | 0.062mg | 0.08mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Vitamin E | 0.4mg | 0.22mg | 1% |
| Vitamin B1 | 0.059mg | 0.07mg | 1% |
| Calcium | 46mg | 36mg | 1% |
| Phosphorus | 22mg | 29mg | 1% |
| Calories | 19kcal | 15kcal | 0% |
| Protein | 1.15g | 1.36g | 0% |
| Fats | 0.18g | 0.15g | 0% |
| Carbs | 3.07g | 2.87g | 0% |
| Net carbs | 0.27g | 1.57g | N/A |
| Magnesium | 13mg | 13mg | 0% |
| Sugar | 0.23g | 0.78g | N/A |
| Sodium | 19mg | 28mg | 0% |
| Vitamin B3 | 0.312mg | 0.375mg | 0% |
| Choline | 15.4mg | 13.6mg | 0% |
| Saturated fat | 0.042g | 0.02g | 0% |
| Monounsaturated fat | 0.004g | 0.006g | 0% |
| Polyunsaturated fat | 0.081g | 0.082g | 0% |
| Tryptophan | 0.005mg | 0.009mg | 0% |
| Threonine | 0.046mg | 0.059mg | 0% |
| Isoleucine | 0.066mg | 0.084mg | 0% |
| Leucine | 0.09mg | 0.079mg | 0% |
| Lysine | 0.058mg | 0.084mg | 0% |
| Methionine | 0.013mg | 0.016mg | 0% |
| Phenylalanine | 0.049mg | 0.055mg | 0% |
| Valine | 0.058mg | 0.07mg | 0% |
| Histidine | 0.021mg | 0.022mg | 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%
45%
Minerals Daily Need Coverage Score
18%
14%
Comparison summary
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.022g)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Escarole contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.