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.
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 | +455.1% |
| 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% |
~equal in
Vitamin D
~0µg
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 19kcal |
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| Protein | 2.97g | 1.15g |
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| Fats | 0.26g | 0.18g |
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| Vitamin C | 9.8mg | 3.3mg |
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| Net carbs | 1.35g | 0.27g |
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| Carbs | 3.75g | 3.07g |
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| Magnesium | 87mg | 13mg |
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| Calcium | 136mg | 46mg |
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| Potassium | 466mg | 245mg |
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| Iron | 3.57mg | 0.72mg |
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| Sugar | 0.43g | 0.23g |
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| Fiber | 2.4g | 2.8g |
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| Copper | 0.174mg | 0.087mg |
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| Zinc | 0.76mg | 0.69mg |
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| Phosphorus | 56mg | 22mg |
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| Sodium | 70mg | 19mg |
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| Vitamin A | 10481IU | 1888IU |
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| Vitamin A | 524µg | 94µg |
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| Vitamin E | 2.08mg | 0.4mg |
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| Manganese | 0.935mg | 0.385mg |
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| Selenium | 1.5µg | 0.2µg |
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| Vitamin B1 | 0.095mg | 0.059mg |
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| Vitamin B2 | 0.236mg | 0.062mg |
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| Vitamin B3 | 0.49mg | 0.312mg |
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| Vitamin B5 | 0.145mg | 0.826mg |
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| Vitamin B6 | 0.242mg | 0.016mg |
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| Vitamin K | 493.6µg | 211.9µg |
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| Folate | 146µg | 78µg |
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| Choline | 19.7mg | 15.4mg |
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| Saturated Fat | 0.043g | 0.042g |
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| Monounsaturated Fat | 0.006g | 0.004g |
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| Polyunsaturated fat | 0.109g | 0.081g |
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| Tryptophan | 0.04mg | 0.005mg |
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| Threonine | 0.127mg | 0.046mg |
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| Isoleucine | 0.152mg | 0.066mg |
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| Leucine | 0.231mg | 0.09mg |
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| Lysine | 0.182mg | 0.058mg |
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| Methionine | 0.055mg | 0.013mg |
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| Phenylalanine | 0.134mg | 0.049mg |
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| Valine | 0.168mg | 0.058mg |
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| Histidine | 0.066mg | 0.021mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
63%
Minerals Daily Need Coverage Score
52%
18%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Escarole contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Escarole is lower in Saturated Fat (difference - 0.00099999999999999g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)