Seaweed vs Escarole
Nutrition comparison per 100 g serving
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Seaweed wins in 14 out of 29 nutrient categories
Seaweed: 14
vs
Escarole: 12
(3 ties)
Overview
Vitamins
| Vitamin | Seaweed | Escarole | Winner |
|---|---|---|---|
| Choline, total | 13.9 MG | 15.4 MG | |
| Folate, total | 196 UG | 78 UG | |
| Niacin | 1.6 MG | 0.3 MG | |
| Pantothenic acid | 0.7 MG | 0.8 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 18 UG | 94 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 3 MG | 3.3 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1 MG | 0.4 MG | |
| Vitamin K (phylloquinone) | 5.3 UG | 211.9 UG |
Minerals
| Mineral | Seaweed | Escarole | Winner |
|---|---|---|---|
| Calcium, Ca | 150 MG | 46 MG | |
| Copper, Cu | 0.3 MG | 0.1 MG | |
| Iron, Fe | 2.2 MG | 0.7 MG | |
| Magnesium, Mg | 107 MG | 13 MG | |
| Manganese, Mn | 1.4 MG | 0.4 MG | |
| Phosphorus, P | 80 MG | 22 MG | |
| Potassium, K | 50 MG | 245 MG | |
| Selenium, Se | 0.7 UG | 0.2 UG | |
| Sodium, Na | 872 MG | 19 MG | |
| Zinc, Zn | 0.4 MG | 0.7 MG |