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  6. Lettuce vs. Escarole

Lettuce vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between lettuce and escarole?

  • Lettuce is higher in vitamin A, vitamin C, and vitamin B6, yet escarole is higher in vitamin K, vitamin B5, folate, copper, fiber, and manganese.
  • Lettuce's daily need coverage for vitamin A is 110% more.
  • Lettuce has 6 times more vitamin B6 than escarole. While lettuce has 0.09mg of vitamin B6, escarole has only 0.016mg.
  • The glycemic index of escarole is lower.

We used Lettuce, green leaf, raw and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 IronIron +19.4%
Contains more PhosphorusPhosphorus +31.8%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +27.8%
Contains more PotassiumPotassium +26.3%
Contains more CopperCopper +200%
Contains more ZincZinc +283.3%
Contains less SodiumSodium -32.1%
Contains more ManganeseManganese +54%
~equal in Magnesium ~13mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 +178.8%
Contains more Vitamin AVitamin A +293.6%
Contains more Vitamin B1Vitamin B1 +18.6%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B6Vitamin B6 +462.5%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin B5Vitamin B5 +516.4%
Contains more Vitamin KVitamin K +67.8%
Contains more FolateFolate +105.3%
Contains more CholineCholine +13.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Escarole DV% diff.
Vitamin K 126.3µg 211.9µg 71%
Vitamin A 370µg 94µg 31%
Vitamin B5 0.134mg 0.826mg 14%
Folate 38µg 78µg 10%
Vitamin C 9.2mg 3.3mg 7%
Vitamin B6 0.09mg 0.016mg 6%
Fiber 1.3g 2.8g 6%
Copper 0.029mg 0.087mg 6%
Manganese 0.25mg 0.385mg 6%
Zinc 0.18mg 0.69mg 5%
Potassium 194mg 245mg 2%
Iron 0.86mg 0.72mg 2%
Fructose 0.43g 1%
Vitamin B2 0.08mg 0.062mg 1%
Selenium 0.6µg 0.2µg 1%
Vitamin E 0.22mg 0.4mg 1%
Vitamin B1 0.07mg 0.059mg 1%
Calcium 36mg 46mg 1%
Phosphorus 29mg 22mg 1%
Calories 15kcal 19kcal 0%
Protein 1.36g 1.15g 0%
Fats 0.15g 0.18g 0%
Carbs 2.87g 3.07g 0%
Net carbs 1.57g 0.27g N/A
Magnesium 13mg 13mg 0%
Sugar 0.78g 0.23g N/A
Sodium 28mg 19mg 0%
Vitamin B3 0.375mg 0.312mg 0%
Choline 13.6mg 15.4mg 0%
Saturated fat 0.02g 0.042g 0%
Monounsaturated fat 0.006g 0.004g 0%
Polyunsaturated fat 0.082g 0.081g 0%
Tryptophan 0.009mg 0.005mg 0%
Threonine 0.059mg 0.046mg 0%
Isoleucine 0.084mg 0.066mg 0%
Leucine 0.079mg 0.09mg 0%
Lysine 0.084mg 0.058mg 0%
Methionine 0.016mg 0.013mg 0%
Phenylalanine 0.055mg 0.049mg 0%
Valine 0.07mg 0.058mg 0%
Histidine 0.022mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +18.3%
Contains more FatsFats +20%
Contains more OtherOther +104.7%
~equal in Carbs ~3.07g
~equal in Water ~94.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +50%
~equal in Polyunsaturated fat ~0.081g

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.