Spinach vs. Escarole — In-Depth Nutrition Comparison
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Important differences between spinach and escarole
- Spinach has more vitamin K, vitamin A, iron, manganese, magnesium, vitamin B6, folate, vitamin B2, and vitamin E; however, escarole has more vitamin B5.
- Spinach's daily need coverage for vitamin K is 235% more.
- Spinach has 15 times more vitamin B6 than escarole. Spinach has 0.242mg of vitamin B6, while escarole has 0.016mg.
- Spinach has a higher glycemic index than escarole.
The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added.
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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.
| Contains more MagnesiumMagnesium | +569.2% |
| Contains more CalciumCalcium | +195.7% |
| Contains more PotassiumPotassium | +90.2% |
| Contains more IronIron | +395.8% |
| Contains more CopperCopper | +100% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains more ManganeseManganese | +142.9% |
| Contains more SeleniumSelenium | +650% |
| Contains less SodiumSodium | -72.9% |
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.
| Contains more Vitamin CVitamin C | +197% |
| Contains more Vitamin AVitamin A | +457.4% |
| Contains more Vitamin EVitamin E | +420% |
| Contains more Vitamin B1Vitamin B1 | +61% |
| Contains more Vitamin B2Vitamin B2 | +280.6% |
| Contains more Vitamin B3Vitamin B3 | +57.1% |
| Contains more Vitamin B6Vitamin B6 | +1412.5% |
| Contains more Vitamin KVitamin K | +132.9% |
| Contains more FolateFolate | +87.2% |
| Contains more CholineCholine | +27.9% |
| Contains more Vitamin B5Vitamin B5 | +469.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 211.9µg | 235% |
| Vitamin A | 524µg | 94µg | 48% |
| Iron | 3.57mg | 0.72mg | 36% |
| Manganese | 0.935mg | 0.385mg | 24% |
| Magnesium | 87mg | 13mg | 18% |
| Folate | 146µg | 78µg | 17% |
| Vitamin B6 | 0.242mg | 0.016mg | 17% |
| Vitamin B5 | 0.145mg | 0.826mg | 14% |
| Vitamin B2 | 0.236mg | 0.062mg | 13% |
| Vitamin E | 2.08mg | 0.4mg | 11% |
| Copper | 0.174mg | 0.087mg | 10% |
| Calcium | 136mg | 46mg | 9% |
| Potassium | 466mg | 245mg | 7% |
| Vitamin C | 9.8mg | 3.3mg | 7% |
| Phosphorus | 56mg | 22mg | 5% |
| Protein | 2.97g | 1.15g | 4% |
| Vitamin B1 | 0.095mg | 0.059mg | 3% |
| Selenium | 1.5µg | 0.2µg | 2% |
| Fiber | 2.4g | 2.8g | 2% |
| Sodium | 70mg | 19mg | 2% |
| Zinc | 0.76mg | 0.69mg | 1% |
| Choline | 19.7mg | 15.4mg | 1% |
| Vitamin B3 | 0.49mg | 0.312mg | 1% |
| Calories | 23kcal | 19kcal | 0% |
| Fats | 0.26g | 0.18g | 0% |
| Carbs | 3.75g | 3.07g | 0% |
| Net carbs | 1.35g | 0.27g | N/A |
| Sugar | 0.43g | 0.23g | N/A |
| Saturated fat | 0.043g | 0.042g | 0% |
| Monounsaturated fat | 0.006g | 0.004g | 0% |
| Polyunsaturated fat | 0.109g | 0.081g | 0% |
| Tryptophan | 0.04mg | 0.005mg | 0% |
| Threonine | 0.127mg | 0.046mg | 0% |
| Isoleucine | 0.152mg | 0.066mg | 0% |
| Leucine | 0.231mg | 0.09mg | 0% |
| Lysine | 0.182mg | 0.058mg | 0% |
| Methionine | 0.055mg | 0.013mg | 0% |
| Phenylalanine | 0.134mg | 0.049mg | 0% |
| Valine | 0.168mg | 0.058mg | 0% |
| Histidine | 0.066mg | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +158.3% |
| Contains more FatsFats | +44.4% |
| Contains more CarbsCarbs | +22.1% |
| Contains more OtherOther | +38.2% |
~equal in
Water
~94.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +34.6% |
~equal in
Saturated fat
~0.042g
