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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, vitamin B6, and iron, while escarole has more vitamin K, vitamin B5, folate, manganese, fiber, and copper.
  • Red leaf lettuce's daily need coverage for vitamin A is 112% 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
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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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 +66.7%
Contains more PhosphorusPhosphorus +27.3%
Contains more SeleniumSelenium +650%
Contains more CalciumCalcium +39.4%
Contains more PotassiumPotassium +31%
Contains more CopperCopper +210.7%
Contains more ZincZinc +245%
Contains less SodiumSodium -24%
Contains more ManganeseManganese +89.7%
~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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27%
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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
Contains more Vitamin CVitamin C +12.1%
Contains more Vitamin AVitamin A +298.9%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B6Vitamin B6 +525%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B5Vitamin B5 +473.6%
Contains more Vitamin KVitamin K +51%
Contains more FolateFolate +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.059mg
~equal in Vitamin B3 ~0.312mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Escarole DV% diff.
Vitamin K 140.3µg 211.9µg 60%
Vitamin A 375µg 94µg 31%
Vitamin B5 0.144mg 0.826mg 14%
Folate 36µg 78µg 11%
Fiber 0.9g 2.8g 8%
Manganese 0.203mg 0.385mg 8%
Copper 0.028mg 0.087mg 7%
Iron 1.2mg 0.72mg 6%
Vitamin B6 0.1mg 0.016mg 6%
Zinc 0.2mg 0.69mg 4%
Potassium 187mg 245mg 2%
Vitamin E 0.15mg 0.4mg 2%
Selenium 1.5µg 0.2µg 2%
Calcium 33mg 46mg 1%
Phosphorus 28mg 22mg 1%
Vitamin B2 0.077mg 0.062mg 1%
Choline 11.8mg 15.4mg 1%
Calories 16kcal 19kcal 0%
Protein 1.33g 1.15g 0%
Fats 0.22g 0.18g 0%
Vitamin C 3.7mg 3.3mg 0%
Net carbs 1.36g 0.27g N/A
Carbs 2.26g 3.07g 0%
Magnesium 12mg 13mg 0%
Sugar 0.48g 0.23g N/A
Sodium 25mg 19mg 0%
Vitamin B1 0.064mg 0.059mg 0%
Vitamin B3 0.321mg 0.312mg 0%
Saturated fat 0.017g 0.042g 0%
Monounsaturated fat 0.005g 0.004g 0%
Polyunsaturated fat 0.072g 0.081g 0%
Tryptophan 0.022mg 0.005mg 0%
Threonine 0.048mg 0.046mg 0%
Isoleucine 0.038mg 0.066mg 0%
Leucine 0.07mg 0.09mg 0%
Lysine 0.045mg 0.058mg 0%
Methionine 0.016mg 0.013mg 0%
Phenylalanine 0.067mg 0.049mg 0%
Valine 0.048mg 0.058mg 0%
Histidine 0.019mg 0.021mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +15.7%
Contains more FatsFats +22.2%
Contains more CarbsCarbs +35.8%
Contains more OtherOther +138.2%
~equal in Water ~94.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 -59.5%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +12.5%

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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. 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.