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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 cover your daily need for vitamin A, 513% 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% 459% 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% 31% 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 +1363.8%
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

All nutrients comparison - raw data values

Nutrient Grape leaves Escarole DV% diff.
Vitamin A 1376µg 94µg 142%
Manganese 2.855mg 0.385mg 107%
Vitamin K 108.6µg 211.9µg 86%
Copper 0.415mg 0.087mg 36%
Fiber 11g 2.8g 33%
Calcium 363mg 46mg 32%
Vitamin B6 0.4mg 0.016mg 30%
Iron 2.63mg 0.72mg 24%
Vitamin B2 0.354mg 0.062mg 22%
Magnesium 95mg 13mg 20%
Vitamin B3 2.362mg 0.312mg 13%
Vitamin B5 0.231mg 0.826mg 12%
Vitamin E 2mg 0.4mg 11%
Phosphorus 91mg 22mg 10%
Protein 5.6g 1.15g 9%
Vitamin C 11.1mg 3.3mg 9%
Polyunsaturated fat 1.065g 0.081g 7%
Carbs 17.31g 3.07g 5%
Calories 93kcal 19kcal 4%
Fats 2.12g 0.18g 3%
Vitamin B1 0.04mg 0.059mg 2%
Selenium 0.9µg 0.2µg 1%
Potassium 272mg 245mg 1%
Saturated fat 0.336g 0.042g 1%
Folate 83µg 78µg 1%
Net carbs 6.31g 0.27g N/A
Sugar 6.3g 0.23g N/A
Zinc 0.67mg 0.69mg 0%
Sodium 9mg 19mg 0%
Choline 12.8mg 15.4mg 0%
Monounsaturated fat 0.081g 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.046mg 0%
Isoleucine 0.066mg 0%
Leucine 0.09mg 0%
Lysine 0.058mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.049mg 0%
Valine 0.058mg 0%
Histidine 0.021mg 0%

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%

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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.