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  6. Escarole vs. Spinach raw

Escarole vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between Escarole and Spinach raw

  • Escarole has more Vitamin B5, while Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Vitamin C, Iron, Manganese, Magnesium, Vitamin B6, and Vitamin E .
  • Spinach raw's daily need coverage for Vitamin K is 226% higher.
  • Spinach raw contains 13 times less Vitamin B5 than Escarole. Escarole contains 0.826mg of Vitamin B5, while Spinach raw contains 0.065mg.

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

Infographic

Escarole vs Spinach raw 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
2
:
8
Spinach raw
Spinach raw
Contains less Sodium -75.9%
Contains more Zinc +30.2%
Contains more Calcium +115.2%
Contains more Iron +276.4%
Contains more Magnesium +507.7%
Contains more Phosphorus +122.7%
Contains more Potassium +127.8%
Contains more Copper +49.4%
Contains more Manganese +133%
Contains more Selenium +400%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -75.9%
Contains more Zinc +30.2%
Contains more Calcium +115.2%
Contains more Iron +276.4%
Contains more Magnesium +507.7%
Contains more Phosphorus +122.7%
Contains more Potassium +127.8%
Contains more Copper +49.4%
Contains more Manganese +133%
Contains more Selenium +400%

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
1
:
9
Spinach raw
Spinach raw
Contains more Vitamin B5 +1170.8%
Contains more Vitamin A +396.7%
Contains more Vitamin E +407.5%
Contains more Vitamin C +751.5%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +204.8%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B6 +1118.8%
Contains more Folate +148.7%
Contains more Vitamin K +127.9%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B5 +1170.8%
Contains more Vitamin A +396.7%
Contains more Vitamin E +407.5%
Contains more Vitamin C +751.5%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +204.8%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B6 +1118.8%
Contains more Folate +148.7%
Contains more Vitamin K +127.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Spinach raw
Spinach raw
Contains more Protein +148.7%
Contains more Fats +116.7%
Contains more Carbs +18.2%
Contains more Other +31.3%
Equal in Water - 91.4
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +148.7%
Contains more Fats +116.7%
Contains more Carbs +18.2%
Contains more Other +31.3%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Spinach raw
Spinach raw
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +103.7%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +103.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Spinach raw Opinion
Net carbs 0.27g 1.43g Spinach raw
Protein 1.15g 2.86g Spinach raw
Fats 0.18g 0.39g Spinach raw
Carbs 3.07g 3.63g Spinach raw
Calories 19kcal 23kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.23g 0.42g Escarole
Fiber 2.8g 2.2g Escarole
Calcium 46mg 99mg Spinach raw
Iron 0.72mg 2.71mg Spinach raw
Magnesium 13mg 79mg Spinach raw
Phosphorus 22mg 49mg Spinach raw
Potassium 245mg 558mg Spinach raw
Sodium 19mg 79mg Escarole
Zinc 0.69mg 0.53mg Escarole
Copper 0.087mg 0.13mg Spinach raw
Manganese 0.385mg 0.897mg Spinach raw
Selenium 0.2µg 1µg Spinach raw
Vitamin A 1888IU 9377IU Spinach raw
Vitamin A RAE 94µg 469µg Spinach raw
Vitamin E 0.4mg 2.03mg Spinach raw
Vitamin C 3.3mg 28.1mg Spinach raw
Vitamin B1 0.059mg 0.078mg Spinach raw
Vitamin B2 0.062mg 0.189mg Spinach raw
Vitamin B3 0.312mg 0.724mg Spinach raw
Vitamin B5 0.826mg 0.065mg Escarole
Vitamin B6 0.016mg 0.195mg Spinach raw
Folate 78µg 194µg Spinach raw
Vitamin K 211.9µg 482.9µg Spinach raw
Tryptophan 0.005mg 0.039mg Spinach raw
Threonine 0.046mg 0.122mg Spinach raw
Isoleucine 0.066mg 0.147mg Spinach raw
Leucine 0.09mg 0.223mg Spinach raw
Lysine 0.058mg 0.174mg Spinach raw
Methionine 0.013mg 0.053mg Spinach raw
Phenylalanine 0.049mg 0.129mg Spinach raw
Valine 0.058mg 0.161mg Spinach raw
Histidine 0.021mg 0.064mg Spinach raw
Saturated Fat 0.042g 0.063g Escarole
Monounsaturated Fat 0.004g 0.01g Spinach raw
Polyunsaturated fat 0.081g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
18%
Escarole
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.021g)
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 - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.