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Spinach vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Spinach and Escarole

  • Spinach has more Vitamin K, Vitamin A RAE, 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.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added.

Infographic

Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 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 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%
~equal in Zinc ~0.69mg

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.
Spinach
10
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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +197%
Contains more Vitamin AVitamin A +455.1%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +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
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 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 +50%
Contains more Poly. FatPolyunsaturated fat +34.6%
~equal in Saturated Fat ~0.042g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Escarole Opinion
Calories 23kcal 19kcal Spinach
Protein 2.97g 1.15g Spinach
Fats 0.26g 0.18g Spinach
Vitamin C 9.8mg 3.3mg Spinach
Net carbs 1.35g 0.27g Spinach
Carbs 3.75g 3.07g Spinach
Magnesium 87mg 13mg Spinach
Calcium 136mg 46mg Spinach
Potassium 466mg 245mg Spinach
Iron 3.57mg 0.72mg Spinach
Sugar 0.43g 0.23g Escarole
Fiber 2.4g 2.8g Escarole
Copper 0.174mg 0.087mg Spinach
Zinc 0.76mg 0.69mg Spinach
Phosphorus 56mg 22mg Spinach
Sodium 70mg 19mg Escarole
Vitamin A 10481IU 1888IU Spinach
Vitamin A RAE 524µg 94µg Spinach
Vitamin E 2.08mg 0.4mg Spinach
Manganese 0.935mg 0.385mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin B1 0.095mg 0.059mg Spinach
Vitamin B2 0.236mg 0.062mg Spinach
Vitamin B3 0.49mg 0.312mg Spinach
Vitamin B5 0.145mg 0.826mg Escarole
Vitamin B6 0.242mg 0.016mg Spinach
Vitamin K 493.6µg 211.9µg Spinach
Folate 146µg 78µg Spinach
Choline 19.7mg 15.4mg Spinach
Saturated Fat 0.043g 0.042g Escarole
Monounsaturated Fat 0.006g 0.004g Spinach
Polyunsaturated fat 0.109g 0.081g Spinach
Tryptophan 0.04mg 0.005mg Spinach
Threonine 0.127mg 0.046mg Spinach
Isoleucine 0.152mg 0.066mg Spinach
Leucine 0.231mg 0.09mg Spinach
Lysine 0.182mg 0.058mg Spinach
Methionine 0.055mg 0.013mg Spinach
Phenylalanine 0.134mg 0.049mg Spinach
Valine 0.168mg 0.058mg Spinach
Histidine 0.066mg 0.021mg Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Escarole
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
170%
Spinach
63%
Escarole
Minerals Daily Need Coverage Score
52%
Spinach
18%
Escarole

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.00099999999999999g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.