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  6. Seaweed vs. Escarole

Seaweed vs. Escarole — In-Depth Nutrition Comparison

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How are Seaweed and Escarole different?

  • Seaweed is higher in Iron, Magnesium, Folate, Calcium, and Vitamin B2, however, Escarole is richer in Vitamin K, Vitamin A RAE, Manganese, and Fiber.
  • Daily need coverage for Vitamin K from Escarole is 122% higher.
  • Seaweed contains 12 times more Sodium than Escarole. While Seaweed contains 233mg of Sodium, Escarole contains only 19mg.

Seaweed, kelp, raw and Escarole, cooked, boiled, drained, no salt added are the varieties used in this article.

Infographic

Seaweed 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.
Seaweed
Seaweed
7
:
3
Escarole
Escarole
Contains more Calcium +265.2%
Contains more Iron +295.8%
Contains more Magnesium +830.8%
Contains more Phosphorus +90.9%
Contains more Zinc +78.3%
Contains more Copper +49.4%
Contains more Selenium +250%
Contains more Potassium +175.3%
Contains less Sodium -91.8%
Contains more Manganese +92.5%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 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 +265.2%
Contains more Iron +295.8%
Contains more Magnesium +830.8%
Contains more Phosphorus +90.9%
Contains more Zinc +78.3%
Contains more Copper +49.4%
Contains more Selenium +250%
Contains more Potassium +175.3%
Contains less Sodium -91.8%
Contains more Manganese +92.5%

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.
Seaweed
Seaweed
4
:
6
Escarole
Escarole
Contains more Vitamin E +117.5%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B3 +50.6%
Contains more Folate +130.8%
Contains more Vitamin A +1527.6%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +700%
Contains more Vitamin K +221.1%
Equal in Vitamin C - 3.3
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 E +117.5%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B3 +50.6%
Contains more Folate +130.8%
Contains more Vitamin A +1527.6%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +700%
Contains more Vitamin K +221.1%
Equal in Vitamin C - 3.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Escarole
Escarole
Contains more Protein +46.1%
Contains more Fats +211.1%
Contains more Carbs +211.7%
Contains more Other +404.6%
Contains more Water +15.6%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +46.1%
Contains more Fats +211.1%
Contains more Carbs +211.7%
Contains more Other +404.6%
Contains more Water +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Escarole
Escarole
Contains more Monounsaturated Fat +2350%
Contains less Saturated Fat -83%
Contains more Polyunsaturated fat +72.3%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +2350%
Contains less Saturated Fat -83%
Contains more Polyunsaturated fat +72.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Escarole Opinion
Net carbs 8.27g 0.27g Seaweed
Protein 1.68g 1.15g Seaweed
Fats 0.56g 0.18g Seaweed
Carbs 9.57g 3.07g Seaweed
Calories 43kcal 19kcal Seaweed
Sugar 0.6g 0.23g Escarole
Fiber 1.3g 2.8g Escarole
Calcium 168mg 46mg Seaweed
Iron 2.85mg 0.72mg Seaweed
Magnesium 121mg 13mg Seaweed
Phosphorus 42mg 22mg Seaweed
Potassium 89mg 245mg Escarole
Sodium 233mg 19mg Escarole
Zinc 1.23mg 0.69mg Seaweed
Copper 0.13mg 0.087mg Seaweed
Manganese 0.2mg 0.385mg Escarole
Selenium 0.7µg 0.2µg Seaweed
Vitamin A 116IU 1888IU Escarole
Vitamin A RAE 6µg 94µg Escarole
Vitamin E 0.87mg 0.4mg Seaweed
Vitamin C 3mg 3.3mg Escarole
Vitamin B1 0.05mg 0.059mg Escarole
Vitamin B2 0.15mg 0.062mg Seaweed
Vitamin B3 0.47mg 0.312mg Seaweed
Vitamin B5 0.642mg 0.826mg Escarole
Vitamin B6 0.002mg 0.016mg Escarole
Folate 180µg 78µg Seaweed
Vitamin K 66µg 211.9µg Escarole
Tryptophan 0.048mg 0.005mg Seaweed
Threonine 0.055mg 0.046mg Seaweed
Isoleucine 0.076mg 0.066mg Seaweed
Leucine 0.083mg 0.09mg Escarole
Lysine 0.082mg 0.058mg Seaweed
Methionine 0.025mg 0.013mg Seaweed
Phenylalanine 0.043mg 0.049mg Escarole
Valine 0.072mg 0.058mg Seaweed
Histidine 0.024mg 0.021mg Seaweed
Saturated Fat 0.247g 0.042g Escarole
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.004g Seaweed
Polyunsaturated fat 0.047g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
67%
Escarole
Minerals Daily Need Coverage Score
41%
Seaweed
18%
Escarole

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 214mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.205g)
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 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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.