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  6. Garden asparagus vs. Escarole

Garden asparagus vs. Escarole — In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Escarole

  • Garden asparagus has more Iron, Copper, Vitamin B1, Vitamin B2, and Vitamin B6, however, Escarole is higher in Vitamin K, Vitamin B5, Manganese, Folate, and Vitamin A RAE.
  • Escarole covers your daily Vitamin K needs 142% more than Garden asparagus.
  • Escarole contains 6 times less Vitamin B6 than Garden asparagus. Garden asparagus contains 0.091mg of Vitamin B6, while Escarole contains 0.016mg.

Food varieties used in this article are Asparagus, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
6
:
4
Escarole
Escarole
Contains more Iron +197.2%
Contains more Phosphorus +136.4%
Contains less Sodium -89.5%
Contains more Copper +117.2%
Contains more Selenium +1050%
Contains more Calcium +91.7%
Contains more Potassium +21.3%
Contains more Zinc +27.8%
Contains more Manganese +143.7%
Equal in Magnesium - 13
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +197.2%
Contains more Phosphorus +136.4%
Contains less Sodium -89.5%
Contains more Copper +117.2%
Contains more Selenium +1050%
Contains more Calcium +91.7%
Contains more Potassium +21.3%
Contains more Zinc +27.8%
Contains more Manganese +143.7%
Equal in Magnesium - 13

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.
Garden asparagus
Garden asparagus
6
:
4
Escarole
Escarole
Contains more Vitamin E +182.5%
Contains more Vitamin C +69.7%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B2 +127.4%
Contains more Vitamin B3 +213.5%
Contains more Vitamin B6 +468.8%
Contains more Vitamin A +149.7%
Contains more Vitamin B5 +201.5%
Contains more Folate +50%
Contains more Vitamin K +409.4%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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%
Contains more Vitamin E +182.5%
Contains more Vitamin C +69.7%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B2 +127.4%
Contains more Vitamin B3 +213.5%
Contains more Vitamin B6 +468.8%
Contains more Vitamin A +149.7%
Contains more Vitamin B5 +201.5%
Contains more Folate +50%
Contains more Vitamin K +409.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Escarole
Escarole
Contains more Protein +91.3%
Contains more Carbs +26.4%
Contains more Fats +50%
Contains more Other +125.9%
Equal in Water - 94.29
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +91.3%
Contains more Carbs +26.4%
Contains more Fats +50%
Contains more Other +125.9%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Escarole
Escarole
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +62%
Equal in Saturated Fat - 0.042
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +62%
Equal in Saturated Fat - 0.042

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Escarole Opinion
Net carbs 1.78g 0.27g Garden asparagus
Protein 2.2g 1.15g Garden asparagus
Fats 0.12g 0.18g Escarole
Carbs 3.88g 3.07g Garden asparagus
Calories 20kcal 19kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.88g 0.23g Escarole
Fiber 2.1g 2.8g Escarole
Calcium 24mg 46mg Escarole
Iron 2.14mg 0.72mg Garden asparagus
Magnesium 14mg 13mg Garden asparagus
Phosphorus 52mg 22mg Garden asparagus
Potassium 202mg 245mg Escarole
Sodium 2mg 19mg Garden asparagus
Zinc 0.54mg 0.69mg Escarole
Copper 0.189mg 0.087mg Garden asparagus
Manganese 0.158mg 0.385mg Escarole
Selenium 2.3µg 0.2µg Garden asparagus
Vitamin A 756IU 1888IU Escarole
Vitamin A RAE 38µg 94µg Escarole
Vitamin E 1.13mg 0.4mg Garden asparagus
Vitamin C 5.6mg 3.3mg Garden asparagus
Vitamin B1 0.143mg 0.059mg Garden asparagus
Vitamin B2 0.141mg 0.062mg Garden asparagus
Vitamin B3 0.978mg 0.312mg Garden asparagus
Vitamin B5 0.274mg 0.826mg Escarole
Vitamin B6 0.091mg 0.016mg Garden asparagus
Folate 52µg 78µg Escarole
Vitamin K 41.6µg 211.9µg Escarole
Tryptophan 0.027mg 0.005mg Garden asparagus
Threonine 0.084mg 0.046mg Garden asparagus
Isoleucine 0.075mg 0.066mg Garden asparagus
Leucine 0.128mg 0.09mg Garden asparagus
Lysine 0.104mg 0.058mg Garden asparagus
Methionine 0.031mg 0.013mg Garden asparagus
Phenylalanine 0.075mg 0.049mg Garden asparagus
Valine 0.115mg 0.058mg Garden asparagus
Histidine 0.049mg 0.021mg Garden asparagus
Saturated Fat 0.04g 0.042g Garden asparagus
Monounsaturated Fat 0g 0.004g Escarole
Polyunsaturated fat 0.05g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Escarole
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
29%
Garden asparagus
67%
Escarole
Minerals Daily Need Coverage Score
25%
Garden asparagus
18%
Escarole

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.65g)
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 - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.