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  6. Escarole vs. Mustard Greens

Escarole vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between escarole and mustard Greens

  • Escarole has more folate and vitamin B5; however, mustard Greens is higher in vitamin K, vitamin A, vitamin C, vitamin E, calcium, copper, and vitamin B6.
  • Mustard Greens covers your daily vitamin K needs 317% more than escarole.
  • Mustard Greens contains 9 times less folate than escarole. Escarole contains 78µg of folate, while mustard Greens contains 9µg.
  • The glycemic index of mustard Greens is higher.

Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Escarole vs Mustard Greens 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% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more PotassiumPotassium +51.2%
Contains more ZincZinc +213.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +156.5%
Contains more IronIron +20.8%
Contains more CopperCopper +67.8%
Contains more PhosphorusPhosphorus +90.9%
Contains less SodiumSodium -52.6%
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% 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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B5Vitamin B5 +588.3%
Contains more FolateFolate +766.7%
Contains more CholineCholine +3750%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin AVitamin A +557.4%
Contains more Vitamin EVitamin E +345%
Contains more Vitamin B3Vitamin B3 +38.8%
Contains more Vitamin B6Vitamin B6 +512.5%
Contains more Vitamin KVitamin K +179.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Mustard Greens DV% diff.
Vitamin K 211.9µg 592.7µg 317%
Vitamin A 94µg 618µg 58%
Vitamin C 3.3mg 25.3mg 24%
Folate 78µg 9µg 17%
Manganese 0.385mg 17%
Vitamin B5 0.826mg 0.12mg 14%
Vitamin E 0.4mg 1.78mg 9%
Calcium 46mg 118mg 7%
Copper 0.087mg 0.146mg 7%
Vitamin B6 0.016mg 0.098mg 6%
Zinc 0.69mg 0.22mg 4%
Choline 15.4mg 0.4mg 3%
Protein 1.15g 2.56g 3%
Fiber 2.8g 2g 3%
Phosphorus 22mg 42mg 3%
Vitamin B1 0.059mg 0.041mg 2%
Potassium 245mg 162mg 2%
Iron 0.72mg 0.87mg 2%
Vitamin B3 0.312mg 0.433mg 1%
Selenium 0.2µg 0.6µg 1%
Calories 19kcal 26kcal 0%
Fats 0.18g 0.47g 0%
Carbs 3.07g 4.51g 0%
Net carbs 0.27g 2.51g N/A
Magnesium 13mg 13mg 0%
Sugar 0.23g 1.41g N/A
Sodium 19mg 9mg 0%
Vitamin B2 0.062mg 0.063mg 0%
Saturated fat 0.042g 0.012g 0%
Monounsaturated fat 0.004g 0.11g 0%
Polyunsaturated fat 0.081g 0.046g 0%
Tryptophan 0.005mg 0%
Threonine 0.046mg 0%
Isoleucine 0.066mg 0%
Leucine 0.09mg 0%
Lysine 0.058mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.049mg 0%
Valine 0.058mg 0%
Histidine 0.021mg 0%

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% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more OtherOther +92.6%
Contains more ProteinProtein +122.6%
Contains more FatsFats +161.1%
Contains more CarbsCarbs +46.9%
~equal in Water ~91.78g

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
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +76.1%
Contains less Sat. FatSaturated fat -71.4%
Contains more Mono. FatMonounsaturated fat +2650%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.