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Escarole vs. Peppermint — In-Depth Nutrition Comparison

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How are Escarole and Peppermint different?

  • Escarole is richer in Vitamin B5, while Peppermint is higher in Iron, Manganese, Vitamin C, Copper, Fiber, Calcium, Magnesium, Vitamin B2, and Vitamin A RAE.
  • Peppermint covers your daily need of Iron 55% more than Escarole.
  • Escarole contains 2 times more Vitamin B5 than Peppermint. Escarole contains 0.826mg of Vitamin B5, while Peppermint contains 0.338mg.

Escarole, cooked, boiled, drained, no salt added and Peppermint, fresh types were used in this article.

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Escarole vs Peppermint 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.
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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains less SodiumSodium -38.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +515.4%
Contains more CalciumCalcium +428.3%
Contains more PotassiumPotassium +132.2%
Contains more IronIron +605.6%
Contains more CopperCopper +278.2%
Contains more ZincZinc +60.9%
Contains more PhosphorusPhosphorus +231.8%
Contains more ManganeseManganese +205.5%

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% 113% 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 106% 255% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B5Vitamin B5 +144.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +863.6%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B2Vitamin B2 +329%
Contains more Vitamin B3Vitamin B3 +446.8%
Contains more Vitamin B6Vitamin B6 +706.3%
Contains more FolateFolate +46.2%
~equal in Vitamin D ~0µg
~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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more WaterWater +19.9%
Contains more ProteinProtein +226.1%
Contains more FatsFats +422.2%
Contains more CarbsCarbs +385%
Contains more OtherOther +35.1%

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.246 g
Monounsaturated Fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated Fat -82.9%
Contains more Mono. FatMonounsaturated Fat +725%
Contains more Poly. FatPolyunsaturated fat +527.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Peppermint
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Escarole Peppermint Opinion
Calories 19kcal 70kcal Peppermint
Protein 1.15g 3.75g Peppermint
Fats 0.18g 0.94g Peppermint
Vitamin C 3.3mg 31.8mg Peppermint
Net carbs 0.27g 6.89g Peppermint
Carbs 3.07g 14.89g Peppermint
Magnesium 13mg 80mg Peppermint
Calcium 46mg 243mg Peppermint
Potassium 245mg 569mg Peppermint
Iron 0.72mg 5.08mg Peppermint
Sugar 0.23g Peppermint
Fiber 2.8g 8g Peppermint
Copper 0.087mg 0.329mg Peppermint
Zinc 0.69mg 1.11mg Peppermint
Phosphorus 22mg 73mg Peppermint
Sodium 19mg 31mg Escarole
Vitamin A 1888IU 4248IU Peppermint
Vitamin A RAE 94µg 212µg Peppermint
Vitamin E 0.4mg Escarole
Manganese 0.385mg 1.176mg Peppermint
Selenium 0.2µg Escarole
Vitamin B1 0.059mg 0.082mg Peppermint
Vitamin B2 0.062mg 0.266mg Peppermint
Vitamin B3 0.312mg 1.706mg Peppermint
Vitamin B5 0.826mg 0.338mg Escarole
Vitamin B6 0.016mg 0.129mg Peppermint
Vitamin K 211.9µg Escarole
Folate 78µg 114µg Peppermint
Choline 15.4mg Escarole
Saturated Fat 0.042g 0.246g Escarole
Monounsaturated Fat 0.004g 0.033g Peppermint
Polyunsaturated fat 0.081g 0.508g Peppermint
Tryptophan 0.005mg 0.058mg Peppermint
Threonine 0.046mg 0.154mg Peppermint
Isoleucine 0.066mg 0.154mg Peppermint
Leucine 0.09mg 0.281mg Peppermint
Lysine 0.058mg 0.161mg Peppermint
Methionine 0.013mg 0.053mg Peppermint
Phenylalanine 0.049mg 0.191mg Peppermint
Valine 0.058mg 0.187mg Peppermint
Histidine 0.021mg 0.075mg Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Peppermint
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Escarole
47%
Peppermint
Minerals Daily Need Coverage Score
18%
Escarole
70%
Peppermint

Comparison summary

Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.204g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 70)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.