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  6. Fish, salmon, Atlantic, farmed, raw vs. Escarole

Fish, salmon, Atlantic, farmed, raw vs. Escarole — In-Depth Nutrition Comparison

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Significant differences between Fish, salmon, Atlantic, farmed, raw and Escarole

  • Fish, salmon, Atlantic, farmed, raw has more Vitamin B12, Vitamin D, Vitamin B3, Vitamin B6, Selenium, Phosphorus, and Vitamin E, however, Escarole is richer in Vitamin K, and Manganese.
  • Escarole covers your daily Vitamin K needs 176% more than Fish, salmon, Atlantic, farmed, raw.
  • Escarole contains less Cholesterol.

Specific food types used in this comparison are Fish, salmon, Atlantic, farmed, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Fish, salmon, Atlantic, farmed, raw vs Escarole 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 19% 2.7% 32% 13% 15% 9.8% 103% 7.7% 1.4% 131%
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%
Contains more MagnesiumMagnesium +107.7%
Contains more PotassiumPotassium +48.2%
Contains more PhosphorusPhosphorus +990.9%
Contains more SeleniumSelenium +11900%
Contains more CalciumCalcium +411.1%
Contains more IronIron +111.8%
Contains more CopperCopper +93.3%
Contains more ZincZinc +91.7%
Contains less SodiumSodium -67.8%
Contains more ManganeseManganese +3400%

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 13% 12% 71% 330% 52% 36% 163% 93% 147% 404% 1.3% 20% 43%
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% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +18.2%
Contains more Vitamin EVitamin E +787.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +250.8%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +2679.5%
Contains more Vitamin B5Vitamin B5 +87.3%
Contains more Vitamin B6Vitamin B6 +3875%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +409.7%
Contains more Vitamin AVitamin A +878.2%
Contains more Vitamin KVitamin K +42280%
Contains more FolateFolate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 13% 65%
Protein: 20.42 g
Fats: 13.42 g
Carbs: 0 g
Water: 64.89 g
Other: 1.27 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +1675.7%
Contains more FatsFats +7355.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.3%
~equal in Other ~1.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 35% 36%
Saturated Fat: Sat. Fat 3.05 g
Monounsaturated Fat: Mono. Fat 3.77 g
Polyunsaturated fat: Poly. Fat 3.886 g
33% 3% 64%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated Fat +94150%
Contains more Poly. FatPolyunsaturated fat +4697.5%
Contains less Sat. FatSaturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish, salmon, Atlantic, farmed, raw Escarole Opinion
Calories 208kcal 19kcal Fish, salmon, Atlantic, farmed, raw
Protein 20.42g 1.15g Fish, salmon, Atlantic, farmed, raw
Fats 13.42g 0.18g Fish, salmon, Atlantic, farmed, raw
Vitamin C 3.9mg 3.3mg Fish, salmon, Atlantic, farmed, raw
Net carbs 0g 0.27g Escarole
Carbs 0g 3.07g Escarole
Cholesterol 55mg 0mg Escarole
Vitamin D 441IU 0IU Fish, salmon, Atlantic, farmed, raw
Magnesium 27mg 13mg Fish, salmon, Atlantic, farmed, raw
Calcium 9mg 46mg Escarole
Potassium 363mg 245mg Fish, salmon, Atlantic, farmed, raw
Iron 0.34mg 0.72mg Escarole
Sugar 0g 0.23g Fish, salmon, Atlantic, farmed, raw
Fiber 0g 2.8g Escarole
Copper 0.045mg 0.087mg Escarole
Zinc 0.36mg 0.69mg Escarole
Phosphorus 240mg 22mg Fish, salmon, Atlantic, farmed, raw
Sodium 59mg 19mg Escarole
Vitamin A 193IU 1888IU Escarole
Vitamin A 58µg 94µg Escarole
Vitamin E 3.55mg 0.4mg Fish, salmon, Atlantic, farmed, raw
Vitamin D 11µg 0µg Fish, salmon, Atlantic, farmed, raw
Manganese 0.011mg 0.385mg Escarole
Selenium 24µg 0.2µg Fish, salmon, Atlantic, farmed, raw
Vitamin B1 0.207mg 0.059mg Fish, salmon, Atlantic, farmed, raw
Vitamin B2 0.155mg 0.062mg Fish, salmon, Atlantic, farmed, raw
Vitamin B3 8.672mg 0.312mg Fish, salmon, Atlantic, farmed, raw
Vitamin B5 1.547mg 0.826mg Fish, salmon, Atlantic, farmed, raw
Vitamin B6 0.636mg 0.016mg Fish, salmon, Atlantic, farmed, raw
Vitamin B12 3.23µg 0µg Fish, salmon, Atlantic, farmed, raw
Vitamin K 0.5µg 211.9µg Escarole
Folate 26µg 78µg Escarole
Choline 78.5mg 15.4mg Fish, salmon, Atlantic, farmed, raw
Saturated Fat 3.05g 0.042g Escarole
Monounsaturated Fat 3.77g 0.004g Fish, salmon, Atlantic, farmed, raw
Polyunsaturated fat 3.886g 0.081g Fish, salmon, Atlantic, farmed, raw
Tryptophan 0.209mg 0.005mg Fish, salmon, Atlantic, farmed, raw
Threonine 0.86mg 0.046mg Fish, salmon, Atlantic, farmed, raw
Isoleucine 0.968mg 0.066mg Fish, salmon, Atlantic, farmed, raw
Leucine 1.615mg 0.09mg Fish, salmon, Atlantic, farmed, raw
Lysine 1.87mg 0.058mg Fish, salmon, Atlantic, farmed, raw
Methionine 0.626mg 0.013mg Fish, salmon, Atlantic, farmed, raw
Phenylalanine 0.845mg 0.049mg Fish, salmon, Atlantic, farmed, raw
Valine 1.107mg 0.058mg Fish, salmon, Atlantic, farmed, raw
Histidine 0.549mg 0.021mg Fish, salmon, Atlantic, farmed, raw
Omega-3 - EPA 0.862g 0g Fish, salmon, Atlantic, farmed, raw
Omega-3 - DHA 1.104g 0g Fish, salmon, Atlantic, farmed, raw
Omega-3 - ALA 0.148g Fish, salmon, Atlantic, farmed, raw
Omega-3 - DPA 0.393g 0g Fish, salmon, Atlantic, farmed, raw
Omega-6 - Gamma-linoleic acid 0.02g Fish, salmon, Atlantic, farmed, raw
Omega-6 - Eicosadienoic acid 0.062g Fish, salmon, Atlantic, farmed, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, salmon, Atlantic, farmed, raw Escarole
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
106%
Fish, salmon, Atlantic, farmed, raw
63%
Escarole
Minerals Daily Need Coverage Score
33%
Fish, salmon, Atlantic, farmed, raw
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Escarole
Escarole is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 3.008g)
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.

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. Fish, salmon, Atlantic, farmed, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.