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  6. Escarole vs. Seaweed

Escarole vs. Seaweed — In-Depth Nutrition Comparison

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How are Escarole and Seaweed different?

  • Escarole is higher in Vitamin K, Vitamin A RAE, Manganese, and Fiber, however, Seaweed is richer in Iron, Magnesium, Folate, Calcium, and Vitamin B2.
  • Daily need coverage for Vitamin K from Escarole is 122% higher.
  • Escarole contains 16 times more Vitamin A RAE than Seaweed. While Escarole contains 94µg of Vitamin A RAE, Seaweed contains only 6µg.
  • Escarole has less Sodium.

Escarole, cooked, boiled, drained, no salt added and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Escarole vs Seaweed 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
Seaweed
Seaweed
Contains more Potassium +175.3%
Contains less Sodium -91.8%
Contains more Manganese +92.5%
Contains more Calcium +265.2%
Contains more Iron +295.8%
Contains more Magnesium +830.8%
Contains more Phosphorus +90.9%
Contains more Zinc +78.3%
Contains more Copper +49.4%
Contains more Selenium +250%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +175.3%
Contains less Sodium -91.8%
Contains more Manganese +92.5%
Contains more Calcium +265.2%
Contains more Iron +295.8%
Contains more Magnesium +830.8%
Contains more Phosphorus +90.9%
Contains more Zinc +78.3%
Contains more Copper +49.4%
Contains more Selenium +250%

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
Seaweed
Seaweed
Contains more Vitamin A +1527.6%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +700%
Contains more Vitamin K +221.1%
Contains more Vitamin E +117.5%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B3 +50.6%
Contains more Folate +130.8%
Equal in Vitamin C - 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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +1527.6%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +700%
Contains more Vitamin K +221.1%
Contains more Vitamin E +117.5%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B3 +50.6%
Contains more Folate +130.8%
Equal in Vitamin C - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Seaweed
Seaweed
Contains more Water +15.6%
Contains more Protein +46.1%
Contains more Fats +211.1%
Contains more Carbs +211.7%
Contains more Other +404.6%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Water +15.6%
Contains more Protein +46.1%
Contains more Fats +211.1%
Contains more Carbs +211.7%
Contains more Other +404.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -83%
Contains more Polyunsaturated fat +72.3%
Contains more Monounsaturated Fat +2350%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -83%
Contains more Polyunsaturated fat +72.3%
Contains more Monounsaturated Fat +2350%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Seaweed Opinion
Net carbs 0.27g 8.27g Seaweed
Protein 1.15g 1.68g Seaweed
Fats 0.18g 0.56g Seaweed
Carbs 3.07g 9.57g Seaweed
Calories 19kcal 43kcal Seaweed
Sugar 0.23g 0.6g Escarole
Fiber 2.8g 1.3g Escarole
Calcium 46mg 168mg Seaweed
Iron 0.72mg 2.85mg Seaweed
Magnesium 13mg 121mg Seaweed
Phosphorus 22mg 42mg Seaweed
Potassium 245mg 89mg Escarole
Sodium 19mg 233mg Escarole
Zinc 0.69mg 1.23mg Seaweed
Copper 0.087mg 0.13mg Seaweed
Manganese 0.385mg 0.2mg Escarole
Selenium 0.2µg 0.7µg Seaweed
Vitamin A 1888IU 116IU Escarole
Vitamin A RAE 94µg 6µg Escarole
Vitamin E 0.4mg 0.87mg Seaweed
Vitamin C 3.3mg 3mg Escarole
Vitamin B1 0.059mg 0.05mg Escarole
Vitamin B2 0.062mg 0.15mg Seaweed
Vitamin B3 0.312mg 0.47mg Seaweed
Vitamin B5 0.826mg 0.642mg Escarole
Vitamin B6 0.016mg 0.002mg Escarole
Folate 78µg 180µg Seaweed
Vitamin K 211.9µg 66µg Escarole
Tryptophan 0.005mg 0.048mg Seaweed
Threonine 0.046mg 0.055mg Seaweed
Isoleucine 0.066mg 0.076mg Seaweed
Leucine 0.09mg 0.083mg Escarole
Lysine 0.058mg 0.082mg Seaweed
Methionine 0.013mg 0.025mg Seaweed
Phenylalanine 0.049mg 0.043mg Escarole
Valine 0.058mg 0.072mg Seaweed
Histidine 0.021mg 0.024mg Seaweed
Saturated Fat 0.042g 0.247g Escarole
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.004g 0.098g Seaweed
Polyunsaturated fat 0.081g 0.047g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Seaweed
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
36%
Seaweed
Minerals Daily Need Coverage Score
18%
Escarole
41%
Seaweed

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 214mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.205g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.