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  6. Escarole vs. Lettuce, cos or romaine, raw

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.
  • Lettuce, cos or romaine, raw covers your daily vitamin A needs 136% more than escarole.
  • 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

Escarole vs 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.
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 10% 9.9% 22% 36% 16% 6.3% 13% 1% 20% 2.2%
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%
~equal in Magnesium ~14mg
~equal in Potassium ~247mg

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 13% 145% 2.6% 0% 18% 15% 5.9% 8.5% 17% 0% 256% 102% 5.4%
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 +363.8%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B6Vitamin B6 +362.5%
Contains more FolateFolate +74.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.067mg
~equal in Vitamin B3 ~0.313mg
~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: 1.23 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
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
18% 6% 76%
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.
Escarole Lettuce, cos or romaine, raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Escarole Lettuce, cos or romaine, raw DV% diff.
Vitamin K 211.9µg 102.5µg 91%
Vitamin A 94µg 436µg 38%
Folate 78µg 136µg 15%
Vitamin B5 0.826mg 0.142mg 14%
Manganese 0.385mg 0.155mg 10%
Vitamin B6 0.016mg 0.074mg 4%
Copper 0.087mg 0.048mg 4%
Zinc 0.69mg 0.23mg 4%
Iron 0.72mg 0.97mg 3%
Fiber 2.8g 2.1g 3%
Vitamin E 0.4mg 0.13mg 2%
Fructose 0.8g 1%
Polyunsaturated fat 0.081g 0.16g 1%
Choline 15.4mg 9.9mg 1%
Vitamin B1 0.059mg 0.072mg 1%
Phosphorus 22mg 30mg 1%
Vitamin C 3.3mg 4mg 1%
Calcium 46mg 33mg 1%
Calories 19kcal 17kcal 0%
Protein 1.15g 1.23g 0%
Fats 0.18g 0.3g 0%
Net carbs 0.27g 1.19g N/A
Carbs 3.07g 3.29g 0%
Magnesium 13mg 14mg 0%
Potassium 245mg 247mg 0%
Sugar 0.23g 1.19g N/A
Sodium 19mg 8mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B2 0.062mg 0.067mg 0%
Vitamin B3 0.312mg 0.313mg 0%
Saturated fat 0.042g 0.039g 0%
Monounsaturated fat 0.004g 0.012g 0%
Tryptophan 0.005mg 0.01mg 0%
Threonine 0.046mg 0.043mg 0%
Isoleucine 0.066mg 0.045mg 0%
Leucine 0.09mg 0.076mg 0%
Lysine 0.058mg 0.064mg 0%
Methionine 0.013mg 0.015mg 0%
Phenylalanine 0.049mg 0.065mg 0%
Valine 0.058mg 0.055mg 0%
Histidine 0.021mg 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Lettuce, cos or romaine, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Escarole
45%
Lettuce, cos or romaine, raw
Minerals Daily Need Coverage Score
18%
Escarole
14%
Lettuce, cos or romaine, raw

Comparison summary

Which food contains less Sodium?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Lettuce, cos or romaine, raw
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
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
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.

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, cos or romaine, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/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.