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  6. Red leaf lettuce vs. Escarole

Red leaf lettuce vs. Escarole — In-Depth Nutrition Comparison

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Differences between Red leaf lettuce and Escarole

  • Red leaf lettuce has more Vitamin A RAE, Vitamin B6, and Iron, while Escarole has more Vitamin K, Vitamin B5, Folate, Manganese, Fiber, and Copper.
  • Escarole's daily need coverage for Vitamin K is 60% higher.
  • Escarole contains 6 times less Vitamin B6 than Red leaf lettuce. Red leaf lettuce contains 0.1mg of Vitamin B6, while Escarole contains 0.016mg.

The food types used in this comparison are Lettuce, red leaf, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
3
:
7
Escarole
Escarole
Contains more Iron +66.7%
Contains more Phosphorus +27.3%
Contains more Selenium +650%
Contains more Calcium +39.4%
Contains more Potassium +31%
Contains less Sodium -24%
Contains more Zinc +245%
Contains more Copper +210.7%
Contains more Manganese +89.7%
Equal in Magnesium - 13
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +66.7%
Contains more Phosphorus +27.3%
Contains more Selenium +650%
Contains more Calcium +39.4%
Contains more Potassium +31%
Contains less Sodium -24%
Contains more Zinc +245%
Contains more Copper +210.7%
Contains more Manganese +89.7%
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.
Red leaf lettuce
Red leaf lettuce
6
:
4
Escarole
Escarole
Contains more Vitamin A +296.8%
Contains more Vitamin C +12.1%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +525%
Contains more Vitamin E +166.7%
Contains more Vitamin B5 +473.6%
Contains more Folate +116.7%
Contains more Vitamin K +51%
Equal in Vitamin B1 - 0.059
Equal in Vitamin B3 - 0.312
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 +296.8%
Contains more Vitamin C +12.1%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +525%
Contains more Vitamin E +166.7%
Contains more Vitamin B5 +473.6%
Contains more Folate +116.7%
Contains more Vitamin K +51%
Equal in Vitamin B1 - 0.059
Equal in Vitamin B3 - 0.312

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
2
Escarole
Escarole
Contains more Protein +15.7%
Contains more Fats +22.2%
Contains more Carbs +35.8%
Contains more Other +138.2%
Equal in Water - 94.29
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +15.7%
Contains more Fats +22.2%
Contains more Carbs +35.8%
Contains more Other +138.2%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Escarole
Escarole
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +12.5%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +12.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Escarole Opinion
Net carbs 1.36g 0.27g Red leaf lettuce
Protein 1.33g 1.15g Red leaf lettuce
Fats 0.22g 0.18g Red leaf lettuce
Carbs 2.26g 3.07g Escarole
Calories 16kcal 19kcal Escarole
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.23g Escarole
Fiber 0.9g 2.8g Escarole
Calcium 33mg 46mg Escarole
Iron 1.2mg 0.72mg Red leaf lettuce
Magnesium 12mg 13mg Escarole
Phosphorus 28mg 22mg Red leaf lettuce
Potassium 187mg 245mg Escarole
Sodium 25mg 19mg Escarole
Zinc 0.2mg 0.69mg Escarole
Copper 0.028mg 0.087mg Escarole
Manganese 0.203mg 0.385mg Escarole
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin A 7492IU 1888IU Red leaf lettuce
Vitamin A RAE 375µg 94µg Red leaf lettuce
Vitamin E 0.15mg 0.4mg Escarole
Vitamin C 3.7mg 3.3mg Red leaf lettuce
Vitamin B1 0.064mg 0.059mg Red leaf lettuce
Vitamin B2 0.077mg 0.062mg Red leaf lettuce
Vitamin B3 0.321mg 0.312mg Red leaf lettuce
Vitamin B5 0.144mg 0.826mg Escarole
Vitamin B6 0.1mg 0.016mg Red leaf lettuce
Folate 36µg 78µg Escarole
Vitamin K 140.3µg 211.9µg Escarole
Tryptophan 0.022mg 0.005mg Red leaf lettuce
Threonine 0.048mg 0.046mg Red leaf lettuce
Isoleucine 0.038mg 0.066mg Escarole
Leucine 0.07mg 0.09mg Escarole
Lysine 0.045mg 0.058mg Escarole
Methionine 0.016mg 0.013mg Red leaf lettuce
Phenylalanine 0.067mg 0.049mg Red leaf lettuce
Valine 0.048mg 0.058mg Escarole
Histidine 0.019mg 0.021mg Escarole
Saturated Fat 0.017g 0.042g Red leaf lettuce
Monounsaturated Fat 0.005g 0.004g Red leaf lettuce
Polyunsaturated fat 0.072g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
76%
Red leaf lettuce
67%
Escarole
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
18%
Escarole

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 6mg)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.