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  6. Lambsquarters vs. Escarole

Lambsquarters vs. Escarole — In-Depth Nutrition Comparison

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How are Lambsquarters and Escarole different?

  • Lambsquarters are richer in Vitamin C, Vitamin A RAE, Vitamin B2, Calcium, Copper, Vitamin B6, Manganese, and Vitamin B1, while Escarole is higher in Vitamin B5, and Folate.
  • Lambsquarters covers your daily need of Vitamin C 85% more than Escarole.
  • Lambsquarters contain 17 times more Vitamin B6 than Escarole. Lambsquarters contain 0.274mg of Vitamin B6, while Escarole contains 0.016mg.

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

Infographic

Lambsquarters 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.
Lambsquarters
Lambsquarters
8
:
2
Escarole
Escarole
Contains more Calcium +571.7%
Contains more Iron +66.7%
Contains more Magnesium +161.5%
Contains more Phosphorus +227.3%
Contains more Potassium +84.5%
Contains more Copper +236.8%
Contains more Manganese +103.1%
Contains more Selenium +350%
Contains less Sodium -55.8%
Contains more Zinc +56.8%
Lambsquarters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 93% 45% 25% 31% 40% 6% 12% 98% 102% 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 +571.7%
Contains more Iron +66.7%
Contains more Magnesium +161.5%
Contains more Phosphorus +227.3%
Contains more Potassium +84.5%
Contains more Copper +236.8%
Contains more Manganese +103.1%
Contains more Selenium +350%
Contains less Sodium -55.8%
Contains more Zinc +56.8%

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.
Lambsquarters
Lambsquarters
6
:
4
Escarole
Escarole
Contains more Vitamin A +514.4%
Contains more Vitamin C +2324.2%
Contains more Vitamin B1 +171.2%
Contains more Vitamin B2 +609.7%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +1612.5%
Contains more Vitamin B5 +797.8%
Contains more Folate +160%
Lambsquarters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 696% 0% 0% 267% 40% 102% 23% 6% 64% 23% 0% 0%
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 +514.4%
Contains more Vitamin C +2324.2%
Contains more Vitamin B1 +171.2%
Contains more Vitamin B2 +609.7%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +1612.5%
Contains more Vitamin B5 +797.8%
Contains more Folate +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lambsquarters
Lambsquarters
4
:
1
Escarole
Escarole
Contains more Protein +265.2%
Contains more Fats +344.4%
Contains more Carbs +137.8%
Contains more Other +159.5%
Contains more Water +11.9%
Lambsquarters
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 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 +265.2%
Contains more Fats +344.4%
Contains more Carbs +137.8%
Contains more Other +159.5%
Contains more Water +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lambsquarters
Lambsquarters
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +3650%
Contains more Polyunsaturated fat +333.3%
Contains less Saturated Fat -28.8%
Lambsquarters
11% 27% 63%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.351 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +3650%
Contains more Polyunsaturated fat +333.3%
Contains less Saturated Fat -28.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lambsquarters Escarole Opinion
Net carbs 3.3g 0.27g Lambsquarters
Protein 4.2g 1.15g Lambsquarters
Fats 0.8g 0.18g Lambsquarters
Carbs 7.3g 3.07g Lambsquarters
Calories 43kcal 19kcal Lambsquarters
Sugar 0.23g Lambsquarters
Fiber 4g 2.8g Lambsquarters
Calcium 309mg 46mg Lambsquarters
Iron 1.2mg 0.72mg Lambsquarters
Magnesium 34mg 13mg Lambsquarters
Phosphorus 72mg 22mg Lambsquarters
Potassium 452mg 245mg Lambsquarters
Sodium 43mg 19mg Escarole
Zinc 0.44mg 0.69mg Escarole
Copper 0.293mg 0.087mg Lambsquarters
Manganese 0.782mg 0.385mg Lambsquarters
Selenium 0.9µg 0.2µg Lambsquarters
Vitamin A 11600IU 1888IU Lambsquarters
Vitamin A RAE 580µg 94µg Lambsquarters
Vitamin E 0.4mg Escarole
Vitamin C 80mg 3.3mg Lambsquarters
Vitamin B1 0.16mg 0.059mg Lambsquarters
Vitamin B2 0.44mg 0.062mg Lambsquarters
Vitamin B3 1.2mg 0.312mg Lambsquarters
Vitamin B5 0.092mg 0.826mg Escarole
Vitamin B6 0.274mg 0.016mg Lambsquarters
Folate 30µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.038mg 0.005mg Lambsquarters
Threonine 0.163mg 0.046mg Lambsquarters
Isoleucine 0.253mg 0.066mg Lambsquarters
Leucine 0.35mg 0.09mg Lambsquarters
Lysine 0.354mg 0.058mg Lambsquarters
Methionine 0.049mg 0.013mg Lambsquarters
Phenylalanine 0.166mg 0.049mg Lambsquarters
Valine 0.226mg 0.058mg Lambsquarters
Histidine 0.116mg 0.021mg Lambsquarters
Saturated Fat 0.059g 0.042g Escarole
Monounsaturated Fat 0.15g 0.004g Lambsquarters
Polyunsaturated fat 0.351g 0.081g Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lambsquarters 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
101%
Lambsquarters
67%
Escarole
Minerals Daily Need Coverage Score
45%
Lambsquarters
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Lambsquarters
Lambsquarters is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Lambsquarters
Lambsquarters is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Lambsquarters
Lambsquarters is relatively richer in minerals
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.