Escarole vs. Lettuce, iceberg (includes crisphead types), raw — In-Depth Nutrition Comparison
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What are the main differences between escarole and lettuce, iceberg (includes crisphead types), raw?
- Lettuce, iceberg (includes crisphead types), raw has less vitamin K, vitamin B5, folate, manganese, vitamin A, copper, and fiber than escarole.
- Escarole's daily need coverage for vitamin K is 156% higher.
- Escarole has 9 times more vitamin B5 than lettuce, iceberg (includes crisphead types), raw. Escarole has 0.826mg of vitamin B5, while lettuce, iceberg (includes crisphead types), raw has 0.091mg.
We used Escarole, cooked, boiled, drained, no salt added and Lettuce, iceberg (includes crisphead types), raw types in this comparison.
Infographic
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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 MagnesiumMagnesium | +85.7% |
| Contains more CalciumCalcium | +155.6% |
| Contains more PotassiumPotassium | +73.8% |
| Contains more IronIron | +75.6% |
| Contains more CopperCopper | +248% |
| Contains more ZincZinc | +360% |
| Contains more ManganeseManganese | +208% |
| Contains more SeleniumSelenium | +100% |
| Contains less SodiumSodium | -47.4% |
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 CVitamin C | +17.9% |
| Contains more Vitamin AVitamin A | +276.1% |
| Contains more Vitamin EVitamin E | +122.2% |
| Contains more Vitamin B1Vitamin B1 | +43.9% |
| Contains more Vitamin B2Vitamin B2 | +148% |
| Contains more Vitamin B3Vitamin B3 | +153.7% |
| Contains more Vitamin B5Vitamin B5 | +807.7% |
| Contains more Vitamin KVitamin K | +779.3% |
| Contains more FolateFolate | +169% |
| Contains more CholineCholine | +129.9% |
| Contains more Vitamin B6Vitamin B6 | +162.5% |
~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:
0.9 g
Fats:
0.14 g
Carbs:
2.97 g
Water:
95.64 g
Other:
0.35 g
| Contains more ProteinProtein | +27.8% |
| Contains more FatsFats | +28.6% |
| Contains more OtherOther | +274.3% |
~equal in
Carbs
~2.97g
~equal in
Water
~95.64g
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains less Sat. FatSaturated Fat | -57.1% |
| Contains more Mono. FatMonounsaturated fat | +50% |
~equal in
Polyunsaturated fat
~0.074g
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 14kcal |
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| Protein | 1.15g | 0.9g |
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| Fats | 0.18g | 0.14g |
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| Vitamin C | 3.3mg | 2.8mg |
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| Net carbs | 0.27g | 1.77g |
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| Carbs | 3.07g | 2.97g |
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| Magnesium | 13mg | 7mg |
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| Calcium | 46mg | 18mg |
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| Potassium | 245mg | 141mg |
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| Iron | 0.72mg | 0.41mg |
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| Sugar | 0.23g | 1.97g |
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| Fiber | 2.8g | 1.2g |
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| Copper | 0.087mg | 0.025mg |
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| Zinc | 0.69mg | 0.15mg |
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| Phosphorus | 22mg | 20mg |
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| Sodium | 19mg | 10mg |
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| Vitamin A | 1888IU | 502IU |
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| Vitamin A | 94µg | 25µg |
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| Vitamin E | 0.4mg | 0.18mg |
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| Manganese | 0.385mg | 0.125mg |
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| Selenium | 0.2µg | 0.1µg |
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| Vitamin B1 | 0.059mg | 0.041mg |
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| Vitamin B2 | 0.062mg | 0.025mg |
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| Vitamin B3 | 0.312mg | 0.123mg |
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| Vitamin B5 | 0.826mg | 0.091mg |
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| Vitamin B6 | 0.016mg | 0.042mg |
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| Vitamin K | 211.9µg | 24.1µg |
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| Folate | 78µg | 29µg |
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| Choline | 15.4mg | 6.7mg |
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| Saturated Fat | 0.042g | 0.018g |
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| Monounsaturated fat | 0.004g | 0.006g |
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| Polyunsaturated fat | 0.081g | 0.074g |
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| Tryptophan | 0.005mg | 0.009mg |
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| Threonine | 0.046mg | 0.025mg |
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| Isoleucine | 0.066mg | 0.018mg |
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| Leucine | 0.09mg | 0.025mg |
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| Lysine | 0.058mg | 0.024mg |
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| Methionine | 0.013mg | 0.005mg |
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| Phenylalanine | 0.049mg | 0.023mg |
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| Valine | 0.058mg | 0.024mg |
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| Histidine | 0.021mg | 0.009mg |
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| Fructose | 1g |
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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%
12%
Minerals Daily Need Coverage Score
18%
8%
Comparison summary
Which food contains less Sodium?
Lettuce, iceberg (includes crisphead types), raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Lettuce, iceberg (includes crisphead types), raw is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Lettuce, iceberg (includes crisphead types), raw is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 1.74g)
Which food is richer in minerals?
Escarole is relatively richer in minerals
Which food is richer in vitamins?
Escarole is relatively richer in vitamins
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 ($)