Escarole vs. Spinach — In-Depth Nutrition Comparison
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Important differences between Escarole and Spinach
- Escarole has more Vitamin B5, however, Spinach has more Vitamin K, Vitamin A, Iron, Manganese, Magnesium, Vitamin B6, Folate, Vitamin B2, and Vitamin E.
- Spinach's daily need coverage for Vitamin K is 235% more.
- Escarole has 6 times more Vitamin B5 than Spinach. Escarole has 0.826mg of Vitamin B5, while Spinach has 0.145mg.
The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Spinach, cooked, boiled, drained, without salt.
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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.
| Contains less SodiumSodium | -72.9% |
| Contains more MagnesiumMagnesium | +569.2% |
| Contains more CalciumCalcium | +195.7% |
| Contains more PotassiumPotassium | +90.2% |
| Contains more IronIron | +395.8% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +10.1% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains more ManganeseManganese | +142.9% |
| Contains more SeleniumSelenium | +650% |
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.
| Contains more Vitamin B5Vitamin B5 | +469.7% |
| Contains more Vitamin CVitamin C | +197% |
| Contains more Vitamin AVitamin A | +455.1% |
| Contains more Vitamin EVitamin E | +420% |
| Contains more Vitamin B1Vitamin B1 | +61% |
| Contains more Vitamin B2Vitamin B2 | +280.6% |
| Contains more Vitamin B3Vitamin B3 | +57.1% |
| Contains more Vitamin B6Vitamin B6 | +1412.5% |
| Contains more Vitamin KVitamin K | +132.9% |
| Contains more FolateFolate | +87.2% |
| Contains more CholineCholine | +27.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +158.3% |
| Contains more FatsFats | +44.4% |
| Contains more CarbsCarbs | +22.1% |
| Contains more OtherOther | +38.2% |
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +34.6% |
~equal in
Saturated Fat
~0.043g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 23kcal |
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| Protein | 1.15g | 2.97g |
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| Fats | 0.18g | 0.26g |
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| Vitamin C | 3.3mg | 9.8mg |
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| Net carbs | 0.27g | 1.35g |
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| Carbs | 3.07g | 3.75g |
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| Magnesium | 13mg | 87mg |
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| Calcium | 46mg | 136mg |
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| Potassium | 245mg | 466mg |
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| Iron | 0.72mg | 3.57mg |
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| Sugar | 0.23g | 0.43g |
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| Fiber | 2.8g | 2.4g |
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| Copper | 0.087mg | 0.174mg |
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| Zinc | 0.69mg | 0.76mg |
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| Phosphorus | 22mg | 56mg |
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| Sodium | 19mg | 70mg |
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| Vitamin A | 1888IU | 10481IU |
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| Vitamin A | 94µg | 524µg |
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| Vitamin E | 0.4mg | 2.08mg |
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| Manganese | 0.385mg | 0.935mg |
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| Selenium | 0.2µg | 1.5µg |
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| Vitamin B1 | 0.059mg | 0.095mg |
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| Vitamin B2 | 0.062mg | 0.236mg |
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| Vitamin B3 | 0.312mg | 0.49mg |
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| Vitamin B5 | 0.826mg | 0.145mg |
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| Vitamin B6 | 0.016mg | 0.242mg |
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| Vitamin K | 211.9µg | 493.6µg |
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| Folate | 78µg | 146µg |
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| Choline | 15.4mg | 19.7mg |
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| Saturated Fat | 0.042g | 0.043g |
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| Monounsaturated Fat | 0.004g | 0.006g |
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| Polyunsaturated fat | 0.081g | 0.109g |
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| Tryptophan | 0.005mg | 0.04mg |
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| Threonine | 0.046mg | 0.127mg |
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| Isoleucine | 0.066mg | 0.152mg |
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| Leucine | 0.09mg | 0.231mg |
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| Lysine | 0.058mg | 0.182mg |
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| Methionine | 0.013mg | 0.055mg |
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| Phenylalanine | 0.049mg | 0.134mg |
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| Valine | 0.058mg | 0.168mg |
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| Histidine | 0.021mg | 0.066mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
170%
Minerals Daily Need Coverage Score
18%
52%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Escarole contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Escarole is lower in Saturated Fat (difference - 0.00099999999999999g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)