Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Escarole vs. Lettuce — In-Depth Nutrition Comparison

Compare

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 RAE, 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.

We used Escarole, cooked, boiled, drained, no salt added and Lettuce, green leaf, raw types in this article.

Infographic

Escarole vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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%
~equal in Magnesium ~13mg

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% 113% 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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin E Vitamin 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 +292.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
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
33% 3% 64%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
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.
Escarole Lettuce
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Lettuce Opinion
Calories 19kcal 15kcal Escarole
Protein 1.15g 1.36g Lettuce
Fats 0.18g 0.15g Escarole
Vitamin C 3.3mg 9.2mg Lettuce
Net carbs 0.27g 1.57g Lettuce
Carbs 3.07g 2.87g Escarole
Magnesium 13mg 13mg
Calcium 46mg 36mg Escarole
Potassium 245mg 194mg Escarole
Iron 0.72mg 0.86mg Lettuce
Sugar 0.23g 0.78g Escarole
Fiber 2.8g 1.3g Escarole
Copper 0.087mg 0.029mg Escarole
Zinc 0.69mg 0.18mg Escarole
Phosphorus 22mg 29mg Lettuce
Sodium 19mg 28mg Escarole
Vitamin A 1888IU 7405IU Lettuce
Vitamin A RAE 94µg 370µg Lettuce
Vitamin E 0.4mg 0.22mg Escarole
Manganese 0.385mg 0.25mg Escarole
Selenium 0.2µg 0.6µg Lettuce
Vitamin B1 0.059mg 0.07mg Lettuce
Vitamin B2 0.062mg 0.08mg Lettuce
Vitamin B3 0.312mg 0.375mg Lettuce
Vitamin B5 0.826mg 0.134mg Escarole
Vitamin B6 0.016mg 0.09mg Lettuce
Vitamin K 211.9µg 126.3µg Escarole
Folate 78µg 38µg Escarole
Choline 15.4mg 13.6mg Escarole
Saturated Fat 0.042g 0.02g Lettuce
Monounsaturated Fat 0.004g 0.006g Lettuce
Polyunsaturated fat 0.081g 0.082g Lettuce
Tryptophan 0.005mg 0.009mg Lettuce
Threonine 0.046mg 0.059mg Lettuce
Isoleucine 0.066mg 0.084mg Lettuce
Leucine 0.09mg 0.079mg Escarole
Lysine 0.058mg 0.084mg Lettuce
Methionine 0.013mg 0.016mg Lettuce
Phenylalanine 0.049mg 0.055mg Lettuce
Valine 0.058mg 0.07mg Lettuce
Histidine 0.021mg 0.022mg Lettuce
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
63%
Escarole
69%
Lettuce
Minerals Daily Need Coverage Score
18%
Escarole
14%
Lettuce

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.022g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.55g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 9mg)
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 - $0.5)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.