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  6. Escarole vs. Purslane

Escarole vs. Purslane — In-Depth Nutrition Comparison

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Differences between Escarole and Purslane

  • Escarole has more Folate, and Vitamin B5, while Purslane has more Vitamin C, Iron, Magnesium, and Potassium.
  • Purslane's daily need coverage for Vitamin C is 20% higher.
  • Purslane contains 23 times less Vitamin B5 than Escarole. Escarole contains 0.826mg of Vitamin B5, while Purslane contains 0.036mg.

The food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Purslane, raw.

Infographic

Escarole vs Purslane 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
3
:
7
Purslane
Purslane
Contains less Sodium -57.8%
Contains more Zinc +305.9%
Contains more Manganese +27.1%
Contains more Calcium +41.3%
Contains more Iron +176.4%
Contains more Magnesium +423.1%
Contains more Phosphorus +100%
Contains more Potassium +101.6%
Contains more Copper +29.9%
Contains more Selenium +350%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains less Sodium -57.8%
Contains more Zinc +305.9%
Contains more Manganese +27.1%
Contains more Calcium +41.3%
Contains more Iron +176.4%
Contains more Magnesium +423.1%
Contains more Phosphorus +100%
Contains more Potassium +101.6%
Contains more Copper +29.9%
Contains more Selenium +350%

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
:
4
Purslane
Purslane
Contains more Vitamin A +43%
Contains more Vitamin B1 +25.5%
Contains more Vitamin B5 +2194.4%
Contains more Folate +550%
Contains more Vitamin C +536.4%
Contains more Vitamin B2 +80.6%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B6 +356.3%
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%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Contains more Vitamin A +43%
Contains more Vitamin B1 +25.5%
Contains more Vitamin B5 +2194.4%
Contains more Folate +550%
Contains more Vitamin C +536.4%
Contains more Vitamin B2 +80.6%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B6 +356.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Purslane
Purslane
Contains more Protein +76.5%
Contains more Fats +100%
Contains more Carbs +10.4%
Equal in Water - 92.86
Equal in Other - 1.36
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Protein +76.5%
Contains more Fats +100%
Contains more Carbs +10.4%
Equal in Water - 92.86
Equal in Other - 1.36

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Purslane Opinion
Net carbs 0.27g 3.39g Purslane
Protein 1.15g 2.03g Purslane
Fats 0.18g 0.36g Purslane
Carbs 3.07g 3.39g Purslane
Calories 19kcal 20kcal Purslane
Sugar 0.23g Purslane
Fiber 2.8g Escarole
Calcium 46mg 65mg Purslane
Iron 0.72mg 1.99mg Purslane
Magnesium 13mg 68mg Purslane
Phosphorus 22mg 44mg Purslane
Potassium 245mg 494mg Purslane
Sodium 19mg 45mg Escarole
Zinc 0.69mg 0.17mg Escarole
Copper 0.087mg 0.113mg Purslane
Manganese 0.385mg 0.303mg Escarole
Selenium 0.2µg 0.9µg Purslane
Vitamin A 1888IU 1320IU Escarole
Vitamin A RAE 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 21mg Purslane
Vitamin B1 0.059mg 0.047mg Escarole
Vitamin B2 0.062mg 0.112mg Purslane
Vitamin B3 0.312mg 0.48mg Purslane
Vitamin B5 0.826mg 0.036mg Escarole
Vitamin B6 0.016mg 0.073mg Purslane
Folate 78µg 12µg Escarole
Vitamin K 211.9µg 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 Purslane
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Purslane
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
19%
Purslane
Minerals Daily Need Coverage Score
18%
Escarole
30%
Purslane

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 26mg)
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 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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.