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  6. Turnip greens vs. Escarole

Turnip greens vs. Escarole — In-Depth Nutrition Comparison

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Summary of differences between Turnip greens and Escarole

  • Turnip greens has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin B6, Folate, Vitamin E , and Calcium, however, Escarole is higher in Vitamin B5.
  • Turnip greens covers your daily need of Vitamin K 130% more than Escarole.
  • Turnip greens has 11 times more Vitamin B6 than Escarole. While Turnip greens has 0.18mg of Vitamin B6, Escarole has only 0.016mg.

These are the specific foods used in this comparison Turnip greens, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added.

Infographic

Turnip greens vs Escarole 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.
Turnip greens
Turnip greens
6
:
4
Escarole
Escarole
Contains more Calcium +197.8%
Contains more Iron +11.1%
Contains more Magnesium +69.2%
Contains more Phosphorus +31.8%
Contains more Copper +190.8%
Contains more Selenium +350%
Contains more Potassium +20.7%
Contains less Sodium -34.5%
Contains more Zinc +392.9%
Contains more Manganese +14.2%
Equal in Iron - 0.72
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +197.8%
Contains more Iron +11.1%
Contains more Magnesium +69.2%
Contains more Phosphorus +31.8%
Contains more Copper +190.8%
Contains more Selenium +350%
Contains more Potassium +20.7%
Contains less Sodium -34.5%
Contains more Zinc +392.9%
Contains more Manganese +14.2%
Equal in Iron - 0.72

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.
Turnip greens
Turnip greens
8
:
2
Escarole
Escarole
Contains more Vitamin A +303.9%
Contains more Vitamin E +370%
Contains more Vitamin C +730.3%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +1025%
Contains more Folate +51.3%
Contains more Vitamin K +73.5%
Contains more Vitamin B1 +31.1%
Contains more Vitamin B5 +201.5%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin A +303.9%
Contains more Vitamin E +370%
Contains more Vitamin C +730.3%
Contains more Vitamin B2 +16.1%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B6 +1025%
Contains more Folate +51.3%
Contains more Vitamin K +73.5%
Contains more Vitamin B1 +31.1%
Contains more Vitamin B5 +201.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Escarole
Escarole
Contains more Fats +27.8%
Contains more Carbs +42%
Contains more Other +22.4%
Equal in Protein - 1.15
Equal in Water - 94.29
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Fats +27.8%
Contains more Carbs +42%
Contains more Other +22.4%
Equal in Protein - 1.15
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +12.3%
Contains less Saturated Fat -20.8%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +12.3%
Contains less Saturated Fat -20.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip greens Escarole Opinion
Net carbs 0.86g 0.27g Turnip greens
Protein 1.14g 1.15g Escarole
Fats 0.23g 0.18g Turnip greens
Carbs 4.36g 3.07g Turnip greens
Calories 20kcal 19kcal Turnip greens
Sugar 0.53g 0.23g Escarole
Fiber 3.5g 2.8g Turnip greens
Calcium 137mg 46mg Turnip greens
Iron 0.8mg 0.72mg Turnip greens
Magnesium 22mg 13mg Turnip greens
Phosphorus 29mg 22mg Turnip greens
Potassium 203mg 245mg Escarole
Sodium 29mg 19mg Escarole
Zinc 0.14mg 0.69mg Escarole
Copper 0.253mg 0.087mg Turnip greens
Manganese 0.337mg 0.385mg Escarole
Selenium 0.9µg 0.2µg Turnip greens
Vitamin A 7625IU 1888IU Turnip greens
Vitamin A RAE 381µg 94µg Turnip greens
Vitamin E 1.88mg 0.4mg Turnip greens
Vitamin C 27.4mg 3.3mg Turnip greens
Vitamin B1 0.045mg 0.059mg Escarole
Vitamin B2 0.072mg 0.062mg Turnip greens
Vitamin B3 0.411mg 0.312mg Turnip greens
Vitamin B5 0.274mg 0.826mg Escarole
Vitamin B6 0.18mg 0.016mg Turnip greens
Folate 118µg 78µg Turnip greens
Vitamin K 367.6µg 211.9µg Turnip greens
Tryptophan 0.02mg 0.005mg Turnip greens
Threonine 0.063mg 0.046mg Turnip greens
Isoleucine 0.059mg 0.066mg Escarole
Leucine 0.105mg 0.09mg Turnip greens
Lysine 0.074mg 0.058mg Turnip greens
Methionine 0.026mg 0.013mg Turnip greens
Phenylalanine 0.07mg 0.049mg Turnip greens
Valine 0.078mg 0.058mg Turnip greens
Histidine 0.028mg 0.021mg Turnip greens
Saturated Fat 0.053g 0.042g Escarole
Monounsaturated Fat 0.015g 0.004g Turnip greens
Polyunsaturated fat 0.091g 0.081g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
141%
Turnip greens
67%
Escarole
Minerals Daily Need Coverage Score
26%
Turnip greens
18%
Escarole

Comparison summary

Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.