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  6. Escarole vs. Spinach pasta

Escarole vs. Spinach pasta — In-Depth Nutrition Comparison

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How are escarole and spinach pasta different?

  • Escarole is higher in vitamin A; however, spinach pasta is richer in vitamin B1, iron, vitamin B2, folate, vitamin B6, vitamin B3, phosphorus, and manganese.
  • Daily need coverage for vitamin B1 for spinach pasta is 46% higher.
  • Escarole contains 8 times more vitamin A than spinach pasta. While escarole contains 1888IU of vitamin A, spinach pasta contains only 241IU.

Escarole, cooked, boiled, drained, no salt added and Pasta, fresh-refrigerated, spinach, as purchased are the varieties used in this article.

Infographic

Escarole vs Spinach pasta infographic
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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.
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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Contains less SodiumSodium -29.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +384.6%
Contains more PotassiumPotassium +11%
Contains more IronIron +358.3%
Contains more CopperCopper +126.4%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +572.7%
Contains more ManganeseManganese +102.9%
~equal in Calcium ~43mg

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 0% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +276%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +20.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +932.2%
Contains more Vitamin B2Vitamin B2 +541.9%
Contains more Vitamin B3Vitamin B3 +1009%
Contains more Vitamin B6Vitamin B6 +1868.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +126.9%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Escarole Spinach pasta DV% diff.
Vitamin K 211.9µg 177%
Vitamin B1 0.059mg 0.609mg 46%
Iron 0.72mg 3.3mg 32%
Vitamin B2 0.062mg 0.398mg 26%
Folate 78µg 177µg 25%
Cholesterol 0mg 73mg 24%
Vitamin B6 0.016mg 0.315mg 23%
Vitamin B3 0.312mg 3.46mg 20%
Protein 1.15g 11.26g 20%
Phosphorus 22mg 148mg 18%
Carbs 3.07g 55.72g 18%
Manganese 0.385mg 0.781mg 17%
Calories 19kcal 289kcal 14%
Vitamin B12 0µg 0.31µg 13%
Copper 0.087mg 0.197mg 12%
Magnesium 13mg 63mg 12%
Fiber 2.8g 11%
Vitamin A 94µg 25µg 8%
Zinc 0.69mg 1.4mg 6%
Vitamin C 3.3mg 0mg 4%
Polyunsaturated fat 0.081g 0.467g 3%
Vitamin B5 0.826mg 0.688mg 3%
Vitamin E 0.4mg 3%
Fats 0.18g 2.1g 3%
Choline 15.4mg 3%
Monounsaturated fat 0.004g 0.659g 2%
Saturated fat 0.042g 0.483g 2%
Potassium 245mg 272mg 1%
Net carbs 0.27g 55.72g N/A
Calcium 46mg 43mg 0%
Sugar 0.23g N/A
Sodium 19mg 27mg 0%
Selenium 0.2µg 0%
Tryptophan 0.005mg 0.15mg 0%
Threonine 0.046mg 0.352mg 0%
Isoleucine 0.066mg 0.488mg 0%
Leucine 0.09mg 0.813mg 0%
Lysine 0.058mg 0.336mg 0%
Methionine 0.013mg 0.208mg 0%
Phenylalanine 0.049mg 0.56mg 0%
Valine 0.058mg 0.544mg 0%
Histidine 0.021mg 0.237mg 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
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more WaterWater +213.3%
Contains more OtherOther +59.8%
Contains more ProteinProtein +879.1%
Contains more FatsFats +1066.7%
Contains more CarbsCarbs +1715%

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
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +16375%
Contains more Poly. FatPolyunsaturated fat +476.5%

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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 pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.