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  6. Escarole vs. Spirulina

Escarole vs. Spirulina — In-Depth Nutrition Comparison

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Significant differences between Escarole and Spirulina

  • Escarole has more Vitamin K, Folate, Vitamin A RAE, Vitamin B5, Fiber, and Manganese, however, Spirulina is richer in Copper, Iron, Vitamin B2, and Vitamin B1.
  • Escarole covers your daily Vitamin K needs 174% more than Spirulina.
  • Spirulina has 31 times less Vitamin A RAE than Escarole. Escarole has 94µg of Vitamin A RAE, while Spirulina has 3µg.

Specific food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Seaweed, spirulina, raw.

Infographic

Escarole vs Spirulina 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
6
:
4
Spirulina
Spirulina
Contains more Calcium +283.3%
Contains more Phosphorus +100%
Contains more Potassium +92.9%
Contains less Sodium -80.6%
Contains more Zinc +245%
Contains more Manganese +107%
Contains more Iron +287.5%
Contains more Magnesium +46.2%
Contains more Copper +586.2%
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%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +283.3%
Contains more Phosphorus +100%
Contains more Potassium +92.9%
Contains less Sodium -80.6%
Contains more Zinc +245%
Contains more Manganese +107%
Contains more Iron +287.5%
Contains more Magnesium +46.2%
Contains more Copper +586.2%
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
5
:
5
Spirulina
Spirulina
Contains more Vitamin A +3271.4%
Contains more Vitamin C +266.7%
Contains more Vitamin B5 +154.2%
Contains more Folate +766.7%
Contains more Vitamin K +8376%
Contains more Vitamin E +22.5%
Contains more Vitamin B1 +276.3%
Contains more Vitamin B2 +451.6%
Contains more Vitamin B3 +283.3%
Contains more Vitamin B6 +112.5%
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +3271.4%
Contains more Vitamin C +266.7%
Contains more Vitamin B5 +154.2%
Contains more Folate +766.7%
Contains more Vitamin K +8376%
Contains more Vitamin E +22.5%
Contains more Vitamin B1 +276.3%
Contains more Vitamin B2 +451.6%
Contains more Vitamin B3 +283.3%
Contains more Vitamin B6 +112.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Spirulina
Spirulina
Contains more Carbs +26.9%
Contains more Other +118.3%
Contains more Protein +414.8%
Contains more Fats +116.7%
Equal in Water - 90.67
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +26.9%
Contains more Other +118.3%
Contains more Protein +414.8%
Contains more Fats +116.7%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -68.9%
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +30.9%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -68.9%
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +30.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Spirulina
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Escarole Spirulina Opinion
Net carbs 0.27g 2.02g Spirulina
Protein 1.15g 5.92g Spirulina
Fats 0.18g 0.39g Spirulina
Carbs 3.07g 2.42g Escarole
Calories 19kcal 26kcal Spirulina
Sugar 0.23g 0.3g Escarole
Fiber 2.8g 0.4g Escarole
Calcium 46mg 12mg Escarole
Iron 0.72mg 2.79mg Spirulina
Magnesium 13mg 19mg Spirulina
Phosphorus 22mg 11mg Escarole
Potassium 245mg 127mg Escarole
Sodium 19mg 98mg Escarole
Zinc 0.69mg 0.2mg Escarole
Copper 0.087mg 0.597mg Spirulina
Manganese 0.385mg 0.186mg Escarole
Selenium 0.2µg 0.7µg Spirulina
Vitamin A 1888IU 56IU Escarole
Vitamin A RAE 94µg 3µg Escarole
Vitamin E 0.4mg 0.49mg Spirulina
Vitamin C 3.3mg 0.9mg Escarole
Vitamin B1 0.059mg 0.222mg Spirulina
Vitamin B2 0.062mg 0.342mg Spirulina
Vitamin B3 0.312mg 1.196mg Spirulina
Vitamin B5 0.826mg 0.325mg Escarole
Vitamin B6 0.016mg 0.034mg Spirulina
Folate 78µg 9µg Escarole
Vitamin K 211.9µg 2.5µg Escarole
Tryptophan 0.005mg 0.096mg Spirulina
Threonine 0.046mg 0.306mg Spirulina
Isoleucine 0.066mg 0.331mg Spirulina
Leucine 0.09mg 0.509mg Spirulina
Lysine 0.058mg 0.312mg Spirulina
Methionine 0.013mg 0.118mg Spirulina
Phenylalanine 0.049mg 0.286mg Spirulina
Valine 0.058mg 0.362mg Spirulina
Histidine 0.021mg 0.112mg Spirulina
Saturated Fat 0.042g 0.135g Escarole
Monounsaturated Fat 0.004g 0.034g Spirulina
Polyunsaturated fat 0.081g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Spirulina
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
18%
Spirulina
Minerals Daily Need Coverage Score
18%
Escarole
38%
Spirulina

Comparison summary

Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.093g)
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 minerals?
?
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.
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.