Escarole vs. Lettuce, cos or romaine, raw — In-Depth Nutrition Comparison
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A recap on differences between escarole and lettuce, cos or romaine, raw
- Escarole has more vitamin K, vitamin B5, and manganese; however, lettuce, cos or romaine, raw is higher in vitamin A and folate.
- Escarole covers your daily vitamin K needs 91% more than lettuce, cos or romaine, raw.
- Lettuce, cos or romaine, raw contains 6 times less vitamin B5 than escarole. Escarole contains 0.826mg of vitamin B5, while lettuce, cos or romaine, raw contains 0.142mg.
Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Lettuce, cos or romaine, raw.
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.
| Contains more CalciumCalcium | +39.4% |
| Contains more CopperCopper | +81.3% |
| Contains more ZincZinc | +200% |
| Contains more ManganeseManganese | +148.4% |
| Contains more IronIron | +34.7% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains less SodiumSodium | -57.9% |
| Contains more SeleniumSelenium | +100% |
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 | +207.7% |
| Contains more Vitamin B5Vitamin B5 | +481.7% |
| Contains more Vitamin KVitamin K | +106.7% |
| Contains more CholineCholine | +55.6% |
| Contains more Vitamin CVitamin C | +21.2% |
| Contains more Vitamin AVitamin A | +361.3% |
| Contains more Vitamin B1Vitamin B1 | +22% |
| Contains more Vitamin B6Vitamin B6 | +362.5% |
| Contains more FolateFolate | +74.4% |
~equal in
Vitamin D
~0µg
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:
1.23 g
Fats:
0.3 g
Carbs:
3.29 g
Water:
94.61 g
Other:
0.57 g
| Contains more OtherOther | +129.8% |
| Contains more FatsFats | +66.7% |
~equal in
Protein
~1.23g
~equal in
Carbs
~3.29g
~equal in
Water
~94.61g
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
0.039 g
Monounsaturated fat:
Mono. Fat
0.012 g
Polyunsaturated fat:
Poly. Fat
0.16 g
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +97.5% |
~equal in
Saturated Fat
~0.039g
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 19kcal | 17kcal |
|
| Protein | 1.15g | 1.23g |
|
| Fats | 0.18g | 0.3g |
|
| Vitamin C | 3.3mg | 4mg |
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| Net carbs | 0.27g | 1.19g |
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| Carbs | 3.07g | 3.29g |
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| Magnesium | 13mg | 14mg |
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| Calcium | 46mg | 33mg |
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| Potassium | 245mg | 247mg |
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| Iron | 0.72mg | 0.97mg |
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| Sugar | 0.23g | 1.19g |
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| Fiber | 2.8g | 2.1g |
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| Copper | 0.087mg | 0.048mg |
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| Zinc | 0.69mg | 0.23mg |
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| Phosphorus | 22mg | 30mg |
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| Sodium | 19mg | 8mg |
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| Vitamin A | 1888IU | 8710IU |
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| Vitamin A | 94µg | 436µg |
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| Vitamin E | 0.4mg | 0.13mg |
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| Manganese | 0.385mg | 0.155mg |
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| Selenium | 0.2µg | 0.4µg |
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| Vitamin B1 | 0.059mg | 0.072mg |
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| Vitamin B2 | 0.062mg | 0.067mg |
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| Vitamin B3 | 0.312mg | 0.313mg |
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| Vitamin B5 | 0.826mg | 0.142mg |
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| Vitamin B6 | 0.016mg | 0.074mg |
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| Vitamin K | 211.9µg | 102.5µg |
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| Folate | 78µg | 136µg |
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| Choline | 15.4mg | 9.9mg |
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| Saturated Fat | 0.042g | 0.039g |
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| Monounsaturated fat | 0.004g | 0.012g |
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| Polyunsaturated fat | 0.081g | 0.16g |
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| Tryptophan | 0.005mg | 0.01mg |
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| Threonine | 0.046mg | 0.043mg |
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| Isoleucine | 0.066mg | 0.045mg |
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| Leucine | 0.09mg | 0.076mg |
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| Lysine | 0.058mg | 0.064mg |
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| Methionine | 0.013mg | 0.015mg |
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| Phenylalanine | 0.049mg | 0.065mg |
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| Valine | 0.058mg | 0.055mg |
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| Histidine | 0.021mg | 0.021mg | |
| Fructose | 0.8g |
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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
63%
74%
Minerals Daily Need Coverage Score
18%
14%
Comparison summary
Which food contains less Sodium?
Lettuce, cos or romaine, raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Lettuce, cos or romaine, raw is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.96g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.