Escarole vs. Mustard Greens — In-Depth Nutrition Comparison
Compare
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
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 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% |
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 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% |
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:
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
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
0.012 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
144%
Minerals Daily Need Coverage Score
18%
17%
Comparison summary
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Mustard Greens is lower in Saturated fat (difference - 0.03g)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.