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  6. Spinach pasta vs. Escarole

Spinach pasta vs. Escarole — In-Depth Nutrition Comparison

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How are spinach pasta and escarole different?

  • Spinach pasta is higher in vitamin B1, iron, vitamin B2, folate, vitamin B6, vitamin B3, phosphorus, and manganese; however, escarole is richer in vitamin A.
  • Daily need coverage for vitamin B1 for spinach pasta is 46% higher.

Pasta, fresh-refrigerated, spinach, as purchased and Escarole, cooked, boiled, drained, no salt added are the varieties used in this article.

Infographic

Spinach pasta 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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
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 MagnesiumMagnesium +384.6%
Contains more IronIron +358.3%
Contains more CopperCopper +126.4%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +572.7%
Contains more ManganeseManganese +102.9%
Contains less SodiumSodium -29.6%
~equal in Calcium ~46mg
~equal in Potassium ~245mg

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 Choline Choline 0% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
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 Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin B1Vitamin B1 +932.2%
Contains more Vitamin B2Vitamin B2 +541.9%
Contains more Vitamin B3Vitamin B3 +1009%
Contains more Vitamin B6Vitamin B6 +1868.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +126.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +276%
Contains more Vitamin B5Vitamin B5 +20.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach pasta Escarole DV% diff.
Vitamin K 211.9µg 177%
Vitamin B1 0.609mg 0.059mg 46%
Iron 3.3mg 0.72mg 32%
Vitamin B2 0.398mg 0.062mg 26%
Folate 177µg 78µg 25%
Cholesterol 73mg 0mg 24%
Vitamin B6 0.315mg 0.016mg 23%
Vitamin B3 3.46mg 0.312mg 20%
Protein 11.26g 1.15g 20%
Phosphorus 148mg 22mg 18%
Carbs 55.72g 3.07g 18%
Manganese 0.781mg 0.385mg 17%
Calories 289kcal 19kcal 14%
Vitamin B12 0.31µg 0µg 13%
Copper 0.197mg 0.087mg 12%
Magnesium 63mg 13mg 12%
Fiber 2.8g 11%
Vitamin A 25µg 94µg 8%
Zinc 1.4mg 0.69mg 6%
Vitamin C 0mg 3.3mg 4%
Polyunsaturated fat 0.467g 0.081g 3%
Vitamin B5 0.688mg 0.826mg 3%
Vitamin E 0.4mg 3%
Fats 2.1g 0.18g 3%
Choline 15.4mg 3%
Monounsaturated fat 0.659g 0.004g 2%
Saturated fat 0.483g 0.042g 2%
Potassium 272mg 245mg 1%
Net carbs 55.72g 0.27g N/A
Calcium 43mg 46mg 0%
Sugar 0.23g N/A
Sodium 27mg 19mg 0%
Selenium 0.2µg 0%
Tryptophan 0.15mg 0.005mg 0%
Threonine 0.352mg 0.046mg 0%
Isoleucine 0.488mg 0.066mg 0%
Leucine 0.813mg 0.09mg 0%
Lysine 0.336mg 0.058mg 0%
Methionine 0.208mg 0.013mg 0%
Phenylalanine 0.56mg 0.049mg 0%
Valine 0.544mg 0.058mg 0%
Histidine 0.237mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 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 +879.1%
Contains more FatsFats +1066.7%
Contains more CarbsCarbs +1715%
Contains more WaterWater +213.3%
Contains more OtherOther +59.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 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 more Mono. FatMonounsaturated fat +16375%
Contains more Poly. FatPolyunsaturated fat +476.5%
Contains less Sat. FatSaturated fat -91.3%

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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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.