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  6. Escarole vs. Maitake mushrooms

Escarole vs. Maitake mushrooms — In-Depth Nutrition Comparison

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What are the differences between Escarole and Maitake mushrooms?

  • Escarole is higher in Vitamin K, Folate, Manganese, Vitamin B5, and Vitamin A RAE, yet Maitake mushrooms are higher in Vitamin D, Vitamin B3, Copper, Vitamin B2, and Phosphorus.
  • Maitake mushrooms' daily need coverage for Vitamin D is 187% more.

We used Escarole, cooked, boiled, drained, no salt added and Mushrooms, maitake, raw types in this article.

Infographic

Escarole vs Maitake mushrooms 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.
Escarole
Escarole
5
:
5
Maitake mushrooms
Maitake mushrooms
Contains more Calcium +4500%
Contains more Iron +140%
Contains more Magnesium +30%
Contains more Potassium +20.1%
Contains more Manganese +552.5%
Contains more Phosphorus +236.4%
Contains less Sodium -94.7%
Contains more Copper +189.7%
Contains more Selenium +1000%
Equal in Zinc - 0.75
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Contains more Calcium +4500%
Contains more Iron +140%
Contains more Magnesium +30%
Contains more Potassium +20.1%
Contains more Manganese +552.5%
Contains more Phosphorus +236.4%
Contains less Sodium -94.7%
Contains more Copper +189.7%
Contains more Selenium +1000%
Equal in Zinc - 0.75

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.
Escarole
Escarole
6
:
5
Maitake mushrooms
Maitake mushrooms
Contains more Vitamin A +∞%
Contains more Vitamin E +3900%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +205.9%
Contains more Folate +271.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +147.5%
Contains more Vitamin B2 +290.3%
Contains more Vitamin B3 +2010.6%
Contains more Vitamin B6 +250%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Maitake mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +3900%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +205.9%
Contains more Folate +271.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +147.5%
Contains more Vitamin B2 +290.3%
Contains more Vitamin B3 +2010.6%
Contains more Vitamin B6 +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Maitake mushrooms
Maitake mushrooms
Contains more Other +147.2%
Contains more Protein +68.7%
Contains more Carbs +127%
Equal in Fats - 0.19
Equal in Water - 90.37
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Contains more Other +147.2%
Contains more Protein +68.7%
Contains more Carbs +127%
Equal in Fats - 0.19
Equal in Water - 90.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
0
:
3
Maitake mushrooms
Maitake mushrooms
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +11.1%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +11.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Maitake mushrooms
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 Maitake mushrooms Opinion
Net carbs 0.27g 4.27g Maitake mushrooms
Protein 1.15g 1.94g Maitake mushrooms
Fats 0.18g 0.19g Maitake mushrooms
Carbs 3.07g 6.97g Maitake mushrooms
Calories 19kcal 31kcal Maitake mushrooms
Sugar 0.23g 2.07g Escarole
Fiber 2.8g 2.7g Escarole
Calcium 46mg 1mg Escarole
Iron 0.72mg 0.3mg Escarole
Magnesium 13mg 10mg Escarole
Phosphorus 22mg 74mg Maitake mushrooms
Potassium 245mg 204mg Escarole
Sodium 19mg 1mg Maitake mushrooms
Zinc 0.69mg 0.75mg Maitake mushrooms
Copper 0.087mg 0.252mg Maitake mushrooms
Manganese 0.385mg 0.059mg Escarole
Selenium 0.2µg 2.2µg Maitake mushrooms
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.01mg Escarole
Vitamin D 0IU 1123IU Maitake mushrooms
Vitamin D 0µg 28.1µg Maitake mushrooms
Vitamin C 3.3mg 0mg Escarole
Vitamin B1 0.059mg 0.146mg Maitake mushrooms
Vitamin B2 0.062mg 0.242mg Maitake mushrooms
Vitamin B3 0.312mg 6.585mg Maitake mushrooms
Vitamin B5 0.826mg 0.27mg Escarole
Vitamin B6 0.016mg 0.056mg Maitake mushrooms
Folate 78µg 21µg Escarole
Vitamin K 211.9µg 0µg Escarole
Tryptophan 0.005mg 0.035mg Maitake mushrooms
Threonine 0.046mg 0.095mg Maitake mushrooms
Isoleucine 0.066mg 0.055mg Escarole
Leucine 0.09mg 0.08mg Escarole
Lysine 0.058mg 0.09mg Maitake mushrooms
Methionine 0.013mg 0.015mg Maitake mushrooms
Phenylalanine 0.049mg 0.06mg Maitake mushrooms
Valine 0.058mg 0.1mg Maitake mushrooms
Histidine 0.021mg 0.045mg Maitake mushrooms
Saturated Fat 0.042g 0.03g Maitake mushrooms
Monounsaturated Fat 0.004g 0.03g Maitake mushrooms
Polyunsaturated fat 0.081g 0.09g Maitake mushrooms

Which food is preferable for your diet?

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

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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
67%
Escarole
92%
Maitake mushrooms
Minerals Daily Need Coverage Score
18%
Escarole
19%
Maitake mushrooms

Comparison summary

Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Maitake mushrooms
Maitake mushrooms is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.84g)
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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.