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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, 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.
  • Escarole has a lower glycemic index. The glycemic index of escarole is 0, while the glycemic index of spinach raw is 32.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +30.2%
Contains less SodiumSodium -75.9%
Contains more MagnesiumMagnesium +507.7%
Contains more CalciumCalcium +115.2%
Contains more PotassiumPotassium +127.8%
Contains more IronIron +276.4%
Contains more CopperCopper +49.4%
Contains more PhosphorusPhosphorus +122.7%
Contains more ManganeseManganese +133%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +1170.8%
Contains more Vitamin CVitamin C +751.5%
Contains more Vitamin AVitamin A +398.9%
Contains more Vitamin EVitamin E +407.5%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B2Vitamin B2 +204.8%
Contains more Vitamin B3Vitamin B3 +132.1%
Contains more Vitamin B6Vitamin B6 +1118.8%
Contains more Vitamin KVitamin K +127.9%
Contains more FolateFolate +148.7%
Contains more CholineCholine +25.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Spinach raw DV% diff.
Vitamin K 211.9µg 482.9µg 226%
Vitamin A 94µg 469µg 42%
Folate 78µg 194µg 29%
Vitamin C 3.3mg 28.1mg 28%
Iron 0.72mg 2.71mg 25%
Manganese 0.385mg 0.897mg 22%
Magnesium 13mg 79mg 16%
Vitamin B5 0.826mg 0.065mg 15%
Vitamin B6 0.016mg 0.195mg 14%
Vitamin E 0.4mg 2.03mg 11%
Vitamin B2 0.062mg 0.189mg 10%
Potassium 245mg 558mg 9%
Copper 0.087mg 0.13mg 5%
Calcium 46mg 99mg 5%
Phosphorus 22mg 49mg 4%
Sodium 19mg 79mg 3%
Protein 1.15g 2.86g 3%
Vitamin B3 0.312mg 0.724mg 3%
Fiber 2.8g 2.2g 2%
Vitamin B1 0.059mg 0.078mg 2%
Zinc 0.69mg 0.53mg 1%
Choline 15.4mg 19.3mg 1%
Selenium 0.2µg 1µg 1%
Polyunsaturated fat 0.081g 0.165g 1%
Calories 19kcal 23kcal 0%
Fats 0.18g 0.39g 0%
Carbs 3.07g 3.63g 0%
Net carbs 0.27g 1.43g N/A
Sugar 0.23g 0.42g N/A
Saturated fat 0.042g 0.063g 0%
Monounsaturated fat 0.004g 0.01g 0%
Tryptophan 0.005mg 0.039mg 0%
Threonine 0.046mg 0.122mg 0%
Isoleucine 0.066mg 0.147mg 0%
Leucine 0.09mg 0.223mg 0%
Lysine 0.058mg 0.174mg 0%
Methionine 0.013mg 0.053mg 0%
Phenylalanine 0.049mg 0.129mg 0%
Valine 0.058mg 0.161mg 0%
Histidine 0.021mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
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 ProteinProtein +148.7%
Contains more FatsFats +116.7%
Contains more CarbsCarbs +18.2%
Contains more OtherOther +31.3%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +103.7%

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.