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  6. Escarole vs. Red leaf lettuce

Escarole vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Differences between Escarole and Red leaf lettuce

  • Escarole has more Vitamin K, Vitamin B5, Folate, Manganese, Fiber, and Copper, while Red leaf lettuce has more Vitamin A RAE, Vitamin B6, and Iron.
  • Escarole's daily need coverage for Vitamin K is 60% higher.
  • Red leaf lettuce contains 6 times less Vitamin B5 than Escarole. Escarole contains 0.826mg of Vitamin B5, while Red leaf lettuce contains 0.144mg.

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

Infographic

Escarole vs Red leaf lettuce 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
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +39.4%
Contains more Potassium +31%
Contains less Sodium -24%
Contains more Zinc +245%
Contains more Copper +210.7%
Contains more Manganese +89.7%
Contains more Iron +66.7%
Contains more Phosphorus +27.3%
Contains more Selenium +650%
Equal in Magnesium - 12
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +39.4%
Contains more Potassium +31%
Contains less Sodium -24%
Contains more Zinc +245%
Contains more Copper +210.7%
Contains more Manganese +89.7%
Contains more Iron +66.7%
Contains more Phosphorus +27.3%
Contains more Selenium +650%
Equal in Magnesium - 12

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
4
:
6
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +166.7%
Contains more Vitamin B5 +473.6%
Contains more Folate +116.7%
Contains more Vitamin K +51%
Contains more Vitamin A +296.8%
Contains more Vitamin C +12.1%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +525%
Equal in Vitamin B1 - 0.064
Equal in Vitamin B3 - 0.321
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +166.7%
Contains more Vitamin B5 +473.6%
Contains more Folate +116.7%
Contains more Vitamin K +51%
Contains more Vitamin A +296.8%
Contains more Vitamin C +12.1%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +525%
Equal in Vitamin B1 - 0.064
Equal in Vitamin B3 - 0.321

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +35.8%
Contains more Other +138.2%
Contains more Protein +15.7%
Contains more Fats +22.2%
Equal in Water - 95.64
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +35.8%
Contains more Other +138.2%
Contains more Protein +15.7%
Contains more Fats +22.2%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Polyunsaturated fat +12.5%
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +25%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Polyunsaturated fat +12.5%
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Red leaf lettuce Opinion
Net carbs 0.27g 1.36g Red leaf lettuce
Protein 1.15g 1.33g Red leaf lettuce
Fats 0.18g 0.22g Red leaf lettuce
Carbs 3.07g 2.26g Escarole
Calories 19kcal 16kcal Escarole
Fructose 0.28g Red leaf lettuce
Sugar 0.23g 0.48g Escarole
Fiber 2.8g 0.9g Escarole
Calcium 46mg 33mg Escarole
Iron 0.72mg 1.2mg Red leaf lettuce
Magnesium 13mg 12mg Escarole
Phosphorus 22mg 28mg Red leaf lettuce
Potassium 245mg 187mg Escarole
Sodium 19mg 25mg Escarole
Zinc 0.69mg 0.2mg Escarole
Copper 0.087mg 0.028mg Escarole
Manganese 0.385mg 0.203mg Escarole
Selenium 0.2µg 1.5µg Red leaf lettuce
Vitamin A 1888IU 7492IU Red leaf lettuce
Vitamin A RAE 94µg 375µg Red leaf lettuce
Vitamin E 0.4mg 0.15mg Escarole
Vitamin C 3.3mg 3.7mg Red leaf lettuce
Vitamin B1 0.059mg 0.064mg Red leaf lettuce
Vitamin B2 0.062mg 0.077mg Red leaf lettuce
Vitamin B3 0.312mg 0.321mg Red leaf lettuce
Vitamin B5 0.826mg 0.144mg Escarole
Vitamin B6 0.016mg 0.1mg Red leaf lettuce
Folate 78µg 36µg Escarole
Vitamin K 211.9µg 140.3µg Escarole
Tryptophan 0.005mg 0.022mg Red leaf lettuce
Threonine 0.046mg 0.048mg Red leaf lettuce
Isoleucine 0.066mg 0.038mg Escarole
Leucine 0.09mg 0.07mg Escarole
Lysine 0.058mg 0.045mg Escarole
Methionine 0.013mg 0.016mg Red leaf lettuce
Phenylalanine 0.049mg 0.067mg Red leaf lettuce
Valine 0.058mg 0.048mg Escarole
Histidine 0.021mg 0.019mg Escarole
Saturated Fat 0.042g 0.017g Red leaf lettuce
Monounsaturated Fat 0.004g 0.005g Red leaf lettuce
Polyunsaturated fat 0.081g 0.072g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
18%
Escarole
14%
Red leaf lettuce

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 6mg)
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 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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.