Spinach vs. Escarole — In-Depth Nutrition Comparison
Compare
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
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.
Contains
more
Calcium
+195.7%
Contains
more
Iron
+395.8%
Contains
more
Magnesium
+569.2%
Contains
more
Phosphorus
+154.5%
Contains
more
Potassium
+90.2%
Contains
more
Zinc
+10.1%
Contains
more
Copper
+100%
Contains
more
Manganese
+142.9%
Contains
more
Selenium
+650%
Contains
less
Sodium
-72.9%
Equal in Zinc - 0.69
Contains
more
Calcium
+195.7%
Contains
more
Iron
+395.8%
Contains
more
Magnesium
+569.2%
Contains
more
Phosphorus
+154.5%
Contains
more
Potassium
+90.2%
Contains
more
Zinc
+10.1%
Contains
more
Copper
+100%
Contains
more
Manganese
+142.9%
Contains
more
Selenium
+650%
Contains
less
Sodium
-72.9%
Equal in Zinc - 0.69
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 A
+455.1%
Contains
more
Vitamin E
+420%
Contains
more
Vitamin C
+197%
Contains
more
Vitamin B1
+61%
Contains
more
Vitamin B2
+280.6%
Contains
more
Vitamin B3
+57.1%
Contains
more
Vitamin B6
+1412.5%
Contains
more
Folate
+87.2%
Contains
more
Vitamin K
+132.9%
Contains
more
Vitamin B5
+469.7%
Contains
more
Vitamin A
+455.1%
Contains
more
Vitamin E
+420%
Contains
more
Vitamin C
+197%
Contains
more
Vitamin B1
+61%
Contains
more
Vitamin B2
+280.6%
Contains
more
Vitamin B3
+57.1%
Contains
more
Vitamin B6
+1412.5%
Contains
more
Folate
+87.2%
Contains
more
Vitamin K
+132.9%
Contains
more
Vitamin B5
+469.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+158.3%
Contains
more
Fats
+44.4%
Contains
more
Carbs
+22.1%
Contains
more
Other
+38.2%
Equal in Water - 94.29
Contains
more
Protein
+158.3%
Contains
more
Fats
+44.4%
Contains
more
Carbs
+22.1%
Contains
more
Other
+38.2%
Equal in Water - 94.29
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+50%
Contains
more
Polyunsaturated fat
+34.6%
Equal in Saturated Fat - 0.042
Contains
more
Monounsaturated Fat
+50%
Contains
more
Polyunsaturated fat
+34.6%
Equal in Saturated Fat - 0.042
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.35g | 0.27g |
|
| Protein | 2.97g | 1.15g |
|
| Fats | 0.26g | 0.18g |
|
| Carbs | 3.75g | 3.07g |
|
| Calories | 23kcal | 19kcal |
|
| Sugar | 0.43g | 0.23g |
|
| Fiber | 2.4g | 2.8g |
|
| Calcium | 136mg | 46mg |
|
| Iron | 3.57mg | 0.72mg |
|
| Magnesium | 87mg | 13mg |
|
| Phosphorus | 56mg | 22mg |
|
| Potassium | 466mg | 245mg |
|
| Sodium | 70mg | 19mg |
|
| Zinc | 0.76mg | 0.69mg |
|
| Copper | 0.174mg | 0.087mg |
|
| Manganese | 0.935mg | 0.385mg |
|
| Selenium | 1.5µg | 0.2µg |
|
| Vitamin A | 10481IU | 1888IU |
|
| Vitamin A RAE | 524µg | 94µg |
|
| Vitamin E | 2.08mg | 0.4mg |
|
| Vitamin C | 9.8mg | 3.3mg |
|
| Vitamin B1 | 0.095mg | 0.059mg |
|
| Vitamin B2 | 0.236mg | 0.062mg |
|
| Vitamin B3 | 0.49mg | 0.312mg |
|
| Vitamin B5 | 0.145mg | 0.826mg |
|
| Vitamin B6 | 0.242mg | 0.016mg |
|
| Folate | 146µg | 78µg |
|
| Vitamin K | 493.6µg | 211.9µg |
|
| Tryptophan | 0.04mg | 0.005mg |
|
| Threonine | 0.127mg | 0.046mg |
|
| Isoleucine | 0.152mg | 0.066mg |
|
| Leucine | 0.231mg | 0.09mg |
|
| Lysine | 0.182mg | 0.058mg |
|
| Methionine | 0.055mg | 0.013mg |
|
| Phenylalanine | 0.134mg | 0.049mg |
|
| Valine | 0.168mg | 0.058mg |
|
| Histidine | 0.066mg | 0.021mg |
|
| Saturated Fat | 0.043g | 0.042g |
|
| Monounsaturated Fat | 0.006g | 0.004g |
|
| Polyunsaturated fat | 0.109g | 0.081g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
183%
67%
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?
?
The foods are relatively equal in Cholesterol (0 mg)