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  6. Poblano vs. Escarole

Poblano vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Poblano and Escarole

  • Escarole has less Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Copper, Manganese, Vitamin B3, and Phosphorus.
  • Poblano's daily need coverage for Vitamin B6 is 271% more.
  • Poblano has 36 times more Vitamin B2 than Escarole. Poblano has 2.255mg of Vitamin B2, while Escarole has 0.062mg.

The food varieties used in the comparison are Peppers, ancho, dried and Escarole, cooked, boiled, drained, no salt added.

Infographic

Poblano 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.
Poblano
Poblano
9
:
1
Escarole
Escarole
Contains more Calcium +32.6%
Contains more Iron +1418.1%
Contains more Magnesium +769.2%
Contains more Phosphorus +813.6%
Contains more Potassium +884.1%
Contains more Zinc +105.8%
Contains more Copper +483.9%
Contains more Manganese +232.2%
Contains more Selenium +1350%
Contains less Sodium -55.8%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +32.6%
Contains more Iron +1418.1%
Contains more Magnesium +769.2%
Contains more Phosphorus +813.6%
Contains more Potassium +884.1%
Contains more Zinc +105.8%
Contains more Copper +483.9%
Contains more Manganese +232.2%
Contains more Selenium +1350%
Contains less Sodium -55.8%

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.
Poblano
Poblano
6
:
4
Escarole
Escarole
Contains more Vitamin A +982.5%
Contains more Vitamin B1 +203.4%
Contains more Vitamin B2 +3537.1%
Contains more Vitamin B3 +1952.2%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +21993.8%
Contains more Vitamin C +65%
Contains more Folate +13%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 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 +982.5%
Contains more Vitamin B1 +203.4%
Contains more Vitamin B2 +3537.1%
Contains more Vitamin B3 +1952.2%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +21993.8%
Contains more Vitamin C +65%
Contains more Folate +13%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poblano
Poblano
4
:
1
Escarole
Escarole
Contains more Protein +931.3%
Contains more Fats +4455.6%
Contains more Carbs +1574.9%
Contains more Other +349.6%
Contains more Water +316.7%
Poblano
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +931.3%
Contains more Fats +4455.6%
Contains more Carbs +1574.9%
Contains more Other +349.6%
Contains more Water +316.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poblano
Poblano
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +12200%
Contains more Polyunsaturated fat +5469.1%
Contains less Saturated Fat -94.9%
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +12200%
Contains more Polyunsaturated fat +5469.1%
Contains less Saturated Fat -94.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poblano 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 price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poblano Escarole Opinion
Net carbs 29.82g 0.27g Poblano
Protein 11.86g 1.15g Poblano
Fats 8.2g 0.18g Poblano
Carbs 51.42g 3.07g Poblano
Calories 281kcal 19kcal Poblano
Sugar 0.23g Poblano
Fiber 21.6g 2.8g Poblano
Calcium 61mg 46mg Poblano
Iron 10.93mg 0.72mg Poblano
Magnesium 113mg 13mg Poblano
Phosphorus 201mg 22mg Poblano
Potassium 2411mg 245mg Poblano
Sodium 43mg 19mg Escarole
Zinc 1.42mg 0.69mg Poblano
Copper 0.508mg 0.087mg Poblano
Manganese 1.279mg 0.385mg Poblano
Selenium 2.9µg 0.2µg Poblano
Vitamin A 20438IU 1888IU Poblano
Vitamin A RAE 1022µg 94µg Poblano
Vitamin E 0.4mg Escarole
Vitamin C 2mg 3.3mg Escarole
Vitamin B1 0.179mg 0.059mg Poblano
Vitamin B2 2.255mg 0.062mg Poblano
Vitamin B3 6.403mg 0.312mg Poblano
Vitamin B5 1.993mg 0.826mg Poblano
Vitamin B6 3.535mg 0.016mg Poblano
Folate 69µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.155mg 0.005mg Poblano
Threonine 0.425mg 0.046mg Poblano
Isoleucine 0.373mg 0.066mg Poblano
Leucine 0.605mg 0.09mg Poblano
Lysine 0.515mg 0.058mg Poblano
Methionine 0.142mg 0.013mg Poblano
Phenylalanine 0.361mg 0.049mg Poblano
Valine 0.489mg 0.058mg Poblano
Histidine 0.232mg 0.021mg Poblano
Saturated Fat 0.82g 0.042g Escarole
Monounsaturated Fat 0.492g 0.004g Poblano
Polyunsaturated fat 4.511g 0.081g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poblano 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
242%
Poblano
67%
Escarole
Minerals Daily Need Coverage Score
120%
Poblano
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Poblano
Poblano 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 - 0.778g)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $7)
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.