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  6. Escarole vs. Red leaf lettuce

Escarole vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Differences between escarole and red leaf lettuce

  • Escarole has more vitamin K, vitamin B5, folate, manganese, fiber, and copper, while red leaf lettuce has more vitamin A, vitamin B6, and iron.
  • Red leaf lettuce's daily need coverage for vitamin A is 112% higher.
  • Red leaf lettuce contains 6 times less vitamin B5 than escarole. Escarole contains 0.826mg of vitamin B5, while red leaf lettuce contains 0.144mg.

The food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Lettuce, red leaf, raw.

Infographic

Escarole vs Red leaf lettuce 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more CalciumCalcium +39.4%
Contains more PotassiumPotassium +31%
Contains more CopperCopper +210.7%
Contains more ZincZinc +245%
Contains less SodiumSodium -24%
Contains more ManganeseManganese +89.7%
Contains more IronIron +66.7%
Contains more PhosphorusPhosphorus +27.3%
Contains more SeleniumSelenium +650%
~equal in Magnesium ~12mg

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.
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% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B5Vitamin B5 +473.6%
Contains more Vitamin KVitamin K +51%
Contains more FolateFolate +116.7%
Contains more CholineCholine +30.5%
Contains more Vitamin CVitamin C +12.1%
Contains more Vitamin AVitamin A +298.9%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B6Vitamin B6 +525%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B3 ~0.321mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Red leaf lettuce DV% diff.
Vitamin K 211.9µg 140.3µg 60%
Vitamin A 94µg 375µg 31%
Vitamin B5 0.826mg 0.144mg 14%
Folate 78µg 36µg 11%
Manganese 0.385mg 0.203mg 8%
Fiber 2.8g 0.9g 8%
Copper 0.087mg 0.028mg 7%
Iron 0.72mg 1.2mg 6%
Vitamin B6 0.016mg 0.1mg 6%
Zinc 0.69mg 0.2mg 4%
Potassium 245mg 187mg 2%
Vitamin E 0.4mg 0.15mg 2%
Selenium 0.2µg 1.5µg 2%
Calcium 46mg 33mg 1%
Phosphorus 22mg 28mg 1%
Vitamin B2 0.062mg 0.077mg 1%
Choline 15.4mg 11.8mg 1%
Calories 19kcal 16kcal 0%
Protein 1.15g 1.33g 0%
Fats 0.18g 0.22g 0%
Vitamin C 3.3mg 3.7mg 0%
Carbs 3.07g 2.26g 0%
Net carbs 0.27g 1.36g N/A
Magnesium 13mg 12mg 0%
Sugar 0.23g 0.48g N/A
Sodium 19mg 25mg 0%
Vitamin B1 0.059mg 0.064mg 0%
Vitamin B3 0.312mg 0.321mg 0%
Saturated fat 0.042g 0.017g 0%
Monounsaturated fat 0.004g 0.005g 0%
Polyunsaturated fat 0.081g 0.072g 0%
Tryptophan 0.005mg 0.022mg 0%
Threonine 0.046mg 0.048mg 0%
Isoleucine 0.066mg 0.038mg 0%
Leucine 0.09mg 0.07mg 0%
Lysine 0.058mg 0.045mg 0%
Methionine 0.013mg 0.016mg 0%
Phenylalanine 0.049mg 0.067mg 0%
Valine 0.058mg 0.048mg 0%
Histidine 0.021mg 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +35.8%
Contains more OtherOther +138.2%
Contains more ProteinProtein +15.7%
Contains more FatsFats +22.2%
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Poly. FatPolyunsaturated fat +12.5%
Contains less Sat. FatSaturated fat -59.5%
Contains more Mono. FatMonounsaturated fat +25%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.