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  6. Portobello vs. Escarole

Portobello vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between Portobello and Escarole?

  • Portobello is higher in Selenium, Vitamin B3, Copper, Vitamin B2, Phosphorus, and Vitamin B5, yet Escarole is higher in Vitamin K, Folate, Manganese, and Vitamin A RAE.
  • Escarole's daily need coverage for Vitamin K is 177% more.
  • Portobello has 110 times more Selenium than Escarole. While Portobello has 21.9µg of Selenium, Escarole has only 0.2µg.

We used Mushrooms, portabella, grilled and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Portobello 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.
Portobello
Portobello
5
:
4
Escarole
Escarole
Contains more Phosphorus +513.6%
Contains more Potassium +78.4%
Contains less Sodium -42.1%
Contains more Copper +347.1%
Contains more Selenium +10850%
Contains more Calcium +1433.3%
Contains more Iron +80%
Contains more Manganese +474.6%
Equal in Magnesium - 13
Equal in Zinc - 0.69
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Phosphorus +513.6%
Contains more Potassium +78.4%
Contains less Sodium -42.1%
Contains more Copper +347.1%
Contains more Selenium +10850%
Contains more Calcium +1433.3%
Contains more Iron +80%
Contains more Manganese +474.6%
Equal in Magnesium - 13
Equal in Zinc - 0.69

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.
Portobello
Portobello
6
:
5
Escarole
Escarole
Contains more Vitamin D +∞%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +1904.8%
Contains more Vitamin B5 +52.8%
Contains more Vitamin B6 +662.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +310.5%
Contains more Vitamin K +∞%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 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 D +∞%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +1904.8%
Contains more Vitamin B5 +52.8%
Contains more Vitamin B6 +662.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +310.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Portobello
Portobello
3
:
2
Escarole
Escarole
Contains more Protein +185.2%
Contains more Fats +222.2%
Contains more Carbs +44.6%
Contains more Other +26%
Equal in Water - 94.29
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 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 +185.2%
Contains more Fats +222.2%
Contains more Carbs +44.6%
Contains more Other +26%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Portobello
Portobello
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +186.4%
Contains less Saturated Fat -34.4%
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +186.4%
Contains less Saturated Fat -34.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Portobello Escarole Opinion
Net carbs 2.24g 0.27g Portobello
Protein 3.28g 1.15g Portobello
Fats 0.58g 0.18g Portobello
Carbs 4.44g 3.07g Portobello
Calories 29kcal 19kcal Portobello
Starch 0.43g Portobello
Sugar 2.26g 0.23g Escarole
Fiber 2.2g 2.8g Escarole
Calcium 3mg 46mg Escarole
Iron 0.4mg 0.72mg Escarole
Magnesium 13mg 13mg
Phosphorus 135mg 22mg Portobello
Potassium 437mg 245mg Portobello
Sodium 11mg 19mg Portobello
Zinc 0.65mg 0.69mg Escarole
Copper 0.389mg 0.087mg Portobello
Manganese 0.067mg 0.385mg Escarole
Selenium 21.9µg 0.2µg Portobello
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0mg 0.4mg Escarole
Vitamin D 14IU 0IU Portobello
Vitamin D 0.3µg 0µg Portobello
Vitamin C 0mg 3.3mg Escarole
Vitamin B1 0.072mg 0.059mg Portobello
Vitamin B2 0.403mg 0.062mg Portobello
Vitamin B3 6.255mg 0.312mg Portobello
Vitamin B5 1.262mg 0.826mg Portobello
Vitamin B6 0.122mg 0.016mg Portobello
Folate 19µg 78µg Escarole
Vitamin K 0µg 211.9µg Escarole
Tryptophan 0.045mg 0.005mg Portobello
Threonine 0.125mg 0.046mg Portobello
Isoleucine 0.09mg 0.066mg Portobello
Leucine 0.15mg 0.09mg Portobello
Lysine 0.11mg 0.058mg Portobello
Methionine 0.035mg 0.013mg Portobello
Phenylalanine 0.1mg 0.049mg Portobello
Valine 0.41mg 0.058mg Portobello
Histidine 0.065mg 0.021mg Portobello
Saturated Fat 0.064g 0.042g Escarole
Monounsaturated Fat 0.009g 0.004g Portobello
Polyunsaturated fat 0.232g 0.081g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Portobello 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
30%
Portobello
67%
Escarole
Minerals Daily Need Coverage Score
40%
Portobello
18%
Escarole

Comparison summary

Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 2.03g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.022g)
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 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.
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.