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  6. Grape leaves vs. Escarole

Grape leaves vs. Escarole — In-Depth Nutrition Comparison

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How are Grape leaves and Escarole different?

  • Grape leaves are richer in Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Vitamin B6, Iron, Vitamin B2, and Magnesium, while Escarole is higher in Vitamin K.
  • Grape leaves covers your daily need of Vitamin A RAE 142% more than Escarole.
  • Grape leaves contain 25 times more Vitamin B6 than Escarole. Grape leaves contain 0.4mg of Vitamin B6, while Escarole contains 0.016mg.

Grape leaves, raw and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
9
:
1
Escarole
Escarole
Contains more Calcium +689.1%
Contains more Iron +265.3%
Contains more Magnesium +630.8%
Contains more Phosphorus +313.6%
Contains more Potassium +11%
Contains less Sodium -52.6%
Contains more Copper +377%
Contains more Manganese +641.6%
Contains more Selenium +350%
Equal in Potassium - 245
Equal in Zinc - 0.69
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +689.1%
Contains more Iron +265.3%
Contains more Magnesium +630.8%
Contains more Phosphorus +313.6%
Contains more Potassium +11%
Contains less Sodium -52.6%
Contains more Copper +377%
Contains more Manganese +641.6%
Contains more Selenium +350%
Equal in Potassium - 245
Equal in Zinc - 0.69

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.
Grape leaves
Grape leaves
7
:
3
Escarole
Escarole
Contains more Vitamin A +1357.7%
Contains more Vitamin E +400%
Contains more Vitamin C +236.4%
Contains more Vitamin B2 +471%
Contains more Vitamin B3 +657.1%
Contains more Vitamin B6 +2400%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +257.6%
Contains more Vitamin K +95.1%
Equal in Folate - 78
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 A +1357.7%
Contains more Vitamin E +400%
Contains more Vitamin C +236.4%
Contains more Vitamin B2 +471%
Contains more Vitamin B3 +657.1%
Contains more Vitamin B6 +2400%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +257.6%
Contains more Vitamin K +95.1%
Equal in Folate - 78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Escarole
Escarole
Contains more Protein +387%
Contains more Fats +1077.8%
Contains more Carbs +463.8%
Contains more Other +26%
Contains more Water +28.6%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +387%
Contains more Fats +1077.8%
Contains more Carbs +463.8%
Contains more Other +26%
Contains more Water +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +1925%
Contains more Polyunsaturated fat +1214.8%
Contains less Saturated Fat -87.5%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +1925%
Contains more Polyunsaturated fat +1214.8%
Contains less Saturated Fat -87.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Escarole Opinion
Net carbs 6.31g 0.27g Grape leaves
Protein 5.6g 1.15g Grape leaves
Fats 2.12g 0.18g Grape leaves
Carbs 17.31g 3.07g Grape leaves
Calories 93kcal 19kcal Grape leaves
Sugar 6.3g 0.23g Escarole
Fiber 11g 2.8g Grape leaves
Calcium 363mg 46mg Grape leaves
Iron 2.63mg 0.72mg Grape leaves
Magnesium 95mg 13mg Grape leaves
Phosphorus 91mg 22mg Grape leaves
Potassium 272mg 245mg Grape leaves
Sodium 9mg 19mg Grape leaves
Zinc 0.67mg 0.69mg Escarole
Copper 0.415mg 0.087mg Grape leaves
Manganese 2.855mg 0.385mg Grape leaves
Selenium 0.9µg 0.2µg Grape leaves
Vitamin A 27521IU 1888IU Grape leaves
Vitamin A RAE 1376µg 94µg Grape leaves
Vitamin E 2mg 0.4mg Grape leaves
Vitamin C 11.1mg 3.3mg Grape leaves
Vitamin B1 0.04mg 0.059mg Escarole
Vitamin B2 0.354mg 0.062mg Grape leaves
Vitamin B3 2.362mg 0.312mg Grape leaves
Vitamin B5 0.231mg 0.826mg Escarole
Vitamin B6 0.4mg 0.016mg Grape leaves
Folate 83µg 78µg Grape leaves
Vitamin K 108.6µg 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.336g 0.042g Escarole
Monounsaturated Fat 0.081g 0.004g Grape leaves
Polyunsaturated fat 1.065g 0.081g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves 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
192%
Grape leaves
67%
Escarole
Minerals Daily Need Coverage Score
87%
Grape leaves
18%
Escarole

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 6.07g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.294g)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.