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  6. Mustard Greens vs. Escarole

Mustard Greens vs. Escarole — In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens and Escarole

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, Copper, and Vitamin B6, however, Escarole is higher in Folate, and Vitamin B5.
  • Mustard Greens covers your daily Vitamin K needs 317% more than Escarole.
  • Escarole contains 8 times less Vitamin C than Mustard Greens. Mustard Greens contains 25.3mg of Vitamin C, while Escarole contains 3.3mg.

Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added.

Infographic

Mustard Greens 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.
Mustard Greens
Mustard Greens
6
:
3
Escarole
Escarole
Contains more Calcium +156.5%
Contains more Iron +20.8%
Contains more Phosphorus +90.9%
Contains less Sodium -52.6%
Contains more Copper +67.8%
Contains more Selenium +200%
Contains more Potassium +51.2%
Contains more Zinc +213.6%
Equal in Magnesium - 13
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +156.5%
Contains more Iron +20.8%
Contains more Phosphorus +90.9%
Contains less Sodium -52.6%
Contains more Copper +67.8%
Contains more Selenium +200%
Contains more Potassium +51.2%
Contains more Zinc +213.6%
Equal in Magnesium - 13

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.
Mustard Greens
Mustard Greens
7
:
3
Escarole
Escarole
Contains more Vitamin A +555.2%
Contains more Vitamin E +345%
Contains more Vitamin C +666.7%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B6 +512.5%
Contains more Vitamin K +179.7%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B5 +588.3%
Contains more Folate +766.7%
Equal in Vitamin B2 - 0.062
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +555.2%
Contains more Vitamin E +345%
Contains more Vitamin C +666.7%
Contains more Vitamin B3 +38.8%
Contains more Vitamin B6 +512.5%
Contains more Vitamin K +179.7%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B5 +588.3%
Contains more Folate +766.7%
Equal in Vitamin B2 - 0.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Escarole
Escarole
Contains more Protein +122.6%
Contains more Fats +161.1%
Contains more Carbs +46.9%
Contains more Other +92.6%
Equal in Water - 94.29
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +122.6%
Contains more Fats +161.1%
Contains more Carbs +46.9%
Contains more Other +92.6%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Escarole
Escarole
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +76.1%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +76.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Escarole Opinion
Net carbs 2.51g 0.27g Mustard Greens
Protein 2.56g 1.15g Mustard Greens
Fats 0.47g 0.18g Mustard Greens
Carbs 4.51g 3.07g Mustard Greens
Calories 26kcal 19kcal Mustard Greens
Sugar 1.41g 0.23g Escarole
Fiber 2g 2.8g Escarole
Calcium 118mg 46mg Mustard Greens
Iron 0.87mg 0.72mg Mustard Greens
Magnesium 13mg 13mg
Phosphorus 42mg 22mg Mustard Greens
Potassium 162mg 245mg Escarole
Sodium 9mg 19mg Mustard Greens
Zinc 0.22mg 0.69mg Escarole
Copper 0.146mg 0.087mg Mustard Greens
Manganese 0.385mg Escarole
Selenium 0.6µg 0.2µg Mustard Greens
Vitamin A 12370IU 1888IU Mustard Greens
Vitamin A RAE 618µg 94µg Mustard Greens
Vitamin E 1.78mg 0.4mg Mustard Greens
Vitamin C 25.3mg 3.3mg Mustard Greens
Vitamin B1 0.041mg 0.059mg Escarole
Vitamin B2 0.063mg 0.062mg Mustard Greens
Vitamin B3 0.433mg 0.312mg Mustard Greens
Vitamin B5 0.12mg 0.826mg Escarole
Vitamin B6 0.098mg 0.016mg Mustard Greens
Folate 9µg 78µg Escarole
Vitamin K 592.7µg 211.9µg Mustard Greens
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 0.012g 0.042g Mustard Greens
Monounsaturated Fat 0.11g 0.004g Mustard Greens
Polyunsaturated fat 0.046g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
67%
Escarole
Minerals Daily Need Coverage Score
17%
Mustard Greens
18%
Escarole

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.03g)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.