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  6. Escarole vs. Jalapeño

Escarole vs. Jalapeño — In-Depth Nutrition Comparison

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Summary of differences between Escarole and Jalapeño

  • Escarole has more Vitamin K, Folate, Manganese, Vitamin B5, and Iron, however, Jalapeño is higher in Vitamin C, Vitamin B6, Vitamin E , and Vitamin B3.
  • Escarole covers your daily need of Vitamin K 161% more than Jalapeño.
  • Escarole has 5 times more Zinc than Jalapeño. While Escarole has 0.69mg of Zinc, Jalapeño has only 0.14mg.

These are the specific foods used in this comparison Escarole, cooked, boiled, drained, no salt added and Peppers, jalapeno, raw.

Infographic

Escarole vs Jalapeño 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
Jalapeño
Jalapeño
Contains more Calcium +283.3%
Contains more Iron +188%
Contains more Zinc +392.9%
Contains more Copper +89.1%
Contains more Manganese +296.9%
Contains more Magnesium +15.4%
Contains more Phosphorus +18.2%
Contains less Sodium -84.2%
Contains more Selenium +100%
Equal in Potassium - 248
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +283.3%
Contains more Iron +188%
Contains more Zinc +392.9%
Contains more Copper +89.1%
Contains more Manganese +296.9%
Contains more Magnesium +15.4%
Contains more Phosphorus +18.2%
Contains less Sodium -84.2%
Contains more Selenium +100%
Equal in Potassium - 248

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
5
:
5
Jalapeño
Jalapeño
Contains more Vitamin A +75.1%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +162.2%
Contains more Folate +188.9%
Contains more Vitamin K +1045.4%
Contains more Vitamin E +795%
Contains more Vitamin C +3493.9%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +310.3%
Contains more Vitamin B6 +2518.8%
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%
Jalapeño
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin A +75.1%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +162.2%
Contains more Folate +188.9%
Contains more Vitamin K +1045.4%
Contains more Vitamin E +795%
Contains more Vitamin C +3493.9%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +310.3%
Contains more Vitamin B6 +2518.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Jalapeño
Jalapeño
Contains more Protein +26.4%
Contains more Other +147.2%
Contains more Fats +105.6%
Contains more Carbs +111.7%
Equal in Water - 91.69
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +26.4%
Contains more Other +147.2%
Contains more Fats +105.6%
Contains more Carbs +111.7%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Jalapeño
Jalapeño
Contains less Saturated Fat -54.3%
Contains more Monounsaturated Fat +625%
Contains more Polyunsaturated fat +38.3%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Jalapeño
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains less Saturated Fat -54.3%
Contains more Monounsaturated Fat +625%
Contains more Polyunsaturated fat +38.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Jalapeño Opinion
Net carbs 0.27g 3.7g Jalapeño
Protein 1.15g 0.91g Escarole
Fats 0.18g 0.37g Jalapeño
Carbs 3.07g 6.5g Jalapeño
Calories 19kcal 29kcal Jalapeño
Fructose 2.63g Jalapeño
Sugar 0.23g 4.12g Escarole
Fiber 2.8g 2.8g
Calcium 46mg 12mg Escarole
Iron 0.72mg 0.25mg Escarole
Magnesium 13mg 15mg Jalapeño
Phosphorus 22mg 26mg Jalapeño
Potassium 245mg 248mg Jalapeño
Sodium 19mg 3mg Jalapeño
Zinc 0.69mg 0.14mg Escarole
Copper 0.087mg 0.046mg Escarole
Manganese 0.385mg 0.097mg Escarole
Selenium 0.2µg 0.4µg Jalapeño
Vitamin A 1888IU 1078IU Escarole
Vitamin A RAE 94µg 54µg Escarole
Vitamin E 0.4mg 3.58mg Jalapeño
Vitamin C 3.3mg 118.6mg Jalapeño
Vitamin B1 0.059mg 0.04mg Escarole
Vitamin B2 0.062mg 0.07mg Jalapeño
Vitamin B3 0.312mg 1.28mg Jalapeño
Vitamin B5 0.826mg 0.315mg Escarole
Vitamin B6 0.016mg 0.419mg Jalapeño
Folate 78µg 27µg Escarole
Vitamin K 211.9µg 18.5µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.092g Escarole
Monounsaturated Fat 0.004g 0.029g Jalapeño
Polyunsaturated fat 0.081g 0.112g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Jalapeño
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
64%
Jalapeño
Minerals Daily Need Coverage Score
18%
Escarole
9%
Jalapeño

Comparison summary

Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 16mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 3.89g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.8)
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.

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.