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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, 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 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
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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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
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 +630.8%
Contains more CalciumCalcium +689.1%
Contains more IronIron +265.3%
Contains more CopperCopper +377%
Contains more PhosphorusPhosphorus +313.6%
Contains less SodiumSodium -52.6%
Contains more ManganeseManganese +641.6%
Contains more SeleniumSelenium +350%
~equal in Potassium ~245mg
~equal in Zinc ~0.69mg

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 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
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 +236.4%
Contains more Vitamin AVitamin A +1357.7%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +471%
Contains more Vitamin B3Vitamin B3 +657.1%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more Vitamin B1Vitamin B1 +47.5%
Contains more Vitamin B5Vitamin B5 +257.6%
Contains more Vitamin KVitamin K +95.1%
Contains more CholineCholine +20.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~78µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +387%
Contains more FatsFats +1077.8%
Contains more CarbsCarbs +463.8%
Contains more OtherOther +26%
Contains more WaterWater +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 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 +1925%
Contains more Poly. FatPolyunsaturated fat +1214.8%
Contains less Sat. FatSaturated 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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Escarole Opinion
Calories 93kcal 19kcal Grape leaves
Protein 5.6g 1.15g Grape leaves
Fats 2.12g 0.18g Grape leaves
Vitamin C 11.1mg 3.3mg Grape leaves
Net carbs 6.31g 0.27g Grape leaves
Carbs 17.31g 3.07g Grape leaves
Magnesium 95mg 13mg Grape leaves
Calcium 363mg 46mg Grape leaves
Potassium 272mg 245mg Grape leaves
Iron 2.63mg 0.72mg Grape leaves
Sugar 6.3g 0.23g Escarole
Fiber 11g 2.8g Grape leaves
Copper 0.415mg 0.087mg Grape leaves
Zinc 0.67mg 0.69mg Escarole
Phosphorus 91mg 22mg Grape leaves
Sodium 9mg 19mg Grape leaves
Vitamin A 27521IU 1888IU Grape leaves
Vitamin A 1376µg 94µg Grape leaves
Vitamin E 2mg 0.4mg Grape leaves
Manganese 2.855mg 0.385mg Grape leaves
Selenium 0.9µg 0.2µg 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
Vitamin K 108.6µg 211.9µg Escarole
Folate 83µg 78µg Grape leaves
Choline 12.8mg 15.4mg Escarole
Saturated Fat 0.336g 0.042g Escarole
Monounsaturated Fat 0.081g 0.004g Grape leaves
Polyunsaturated fat 1.065g 0.081g Grape leaves
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Escarole
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
178%
Grape leaves
63%
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 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)
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. 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.