Tomato vs. Escarole — In-Depth Nutrition Comparison
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Summary of differences between Tomato and Escarole
- Tomato has more Vitamin C, however, Escarole is higher in Vitamin K, Folate, Vitamin B5, Manganese, Fiber, Vitamin A RAE, and Iron.
- Escarole covers your daily need of Vitamin K 170% more than Tomato.
- Tomato has 4 times more Vitamin C than Escarole. While Tomato has 13.7mg of Vitamin C, Escarole has only 3.3mg.
These are the specific foods used in this comparison Tomatoes, red, ripe, raw, year round average 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
less
Sodium
-73.7%
Contains
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Calcium
+360%
Contains
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Iron
+166.7%
Contains
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Magnesium
+18.2%
Contains
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Zinc
+305.9%
Contains
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Copper
+47.5%
Contains
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Manganese
+237.7%
Contains
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Selenium
+∞%
Equal in Phosphorus - 22
Equal in Potassium - 245
Contains
less
Sodium
-73.7%
Contains
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Calcium
+360%
Contains
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Iron
+166.7%
Contains
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Magnesium
+18.2%
Contains
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Zinc
+305.9%
Contains
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Copper
+47.5%
Contains
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Manganese
+237.7%
Contains
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Selenium
+∞%
Equal in Phosphorus - 22
Equal in Potassium - 245
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
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Vitamin E
+35%
Contains
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Vitamin C
+315.2%
Contains
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Vitamin B3
+90.4%
Contains
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Vitamin B6
+400%
Contains
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Vitamin A
+126.7%
Contains
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Vitamin B1
+59.5%
Contains
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Vitamin B2
+226.3%
Contains
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Vitamin B5
+828.1%
Contains
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Folate
+420%
Contains
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Vitamin K
+2582.3%
Contains
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Vitamin E
+35%
Contains
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Vitamin C
+315.2%
Contains
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Vitamin B3
+90.4%
Contains
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Vitamin B6
+400%
Contains
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Vitamin A
+126.7%
Contains
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Vitamin B1
+59.5%
Contains
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Vitamin B2
+226.3%
Contains
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Vitamin B5
+828.1%
Contains
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Folate
+420%
Contains
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Vitamin K
+2582.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+11.1%
Contains
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Carbs
+26.7%
Contains
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Protein
+30.7%
Contains
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Other
+156.9%
Equal in Fats - 0.18
Equal in Water - 94.29
Contains
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Fats
+11.1%
Contains
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Carbs
+26.7%
Contains
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Protein
+30.7%
Contains
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Other
+156.9%
Equal in Fats - 0.18
Equal in Water - 94.29
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-33.3%
Contains
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Monounsaturated Fat
+675%
Equal in Polyunsaturated fat - 0.081
Contains
less
Saturated Fat
-33.3%
Contains
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Monounsaturated Fat
+675%
Equal in Polyunsaturated fat - 0.081
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.69g | 0.27g |
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| Protein | 0.88g | 1.15g |
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| Fats | 0.2g | 0.18g |
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| Carbs | 3.89g | 3.07g |
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| Calories | 18kcal | 19kcal |
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| Fructose | 1.37g |
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| Sugar | 2.63g | 0.23g |
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| Fiber | 1.2g | 2.8g |
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| Calcium | 10mg | 46mg |
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| Iron | 0.27mg | 0.72mg |
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| Magnesium | 11mg | 13mg |
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| Phosphorus | 24mg | 22mg |
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| Potassium | 237mg | 245mg |
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| Sodium | 5mg | 19mg |
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| Zinc | 0.17mg | 0.69mg |
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| Copper | 0.059mg | 0.087mg |
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| Manganese | 0.114mg | 0.385mg |
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| Selenium | 0µg | 0.2µg |
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| Vitamin A | 833IU | 1888IU |
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| Vitamin A RAE | 42µg | 94µg |
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| Vitamin E | 0.54mg | 0.4mg |
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| Vitamin C | 13.7mg | 3.3mg |
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| Vitamin B1 | 0.037mg | 0.059mg |
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| Vitamin B2 | 0.019mg | 0.062mg |
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| Vitamin B3 | 0.594mg | 0.312mg |
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| Vitamin B5 | 0.089mg | 0.826mg |
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| Vitamin B6 | 0.08mg | 0.016mg |
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| Folate | 15µg | 78µg |
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| Vitamin K | 7.9µg | 211.9µg |
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| Tryptophan | 0.006mg | 0.005mg |
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| Threonine | 0.027mg | 0.046mg |
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| Isoleucine | 0.018mg | 0.066mg |
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| Leucine | 0.025mg | 0.09mg |
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| Lysine | 0.027mg | 0.058mg |
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| Methionine | 0.006mg | 0.013mg |
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| Phenylalanine | 0.027mg | 0.049mg |
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| Valine | 0.018mg | 0.058mg |
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| Histidine | 0.014mg | 0.021mg |
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| Saturated Fat | 0.028g | 0.042g |
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| Monounsaturated Fat | 0.031g | 0.004g |
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| Polyunsaturated fat | 0.083g | 0.081g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
16%
67%
Minerals Daily Need Coverage Score
9%
18%
Comparison summary
Which food contains less Sodium?
Tomato contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Tomato is lower in Saturated Fat (difference - 0.014g)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 2.4g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 23)
Which food is cheaper?
Escarole is cheaper (difference - $0.4)
Which food is richer in minerals?
Escarole is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.