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  6. Garlic vs. Escarole

Garlic vs. Escarole — In-Depth Nutrition Comparison

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How are Garlic and Escarole different?

  • Garlic is higher in Vitamin B6, Manganese, Vitamin C, Selenium, Copper, Phosphorus, Calcium, and Iron, however, Escarole is richer in Vitamin K, and Folate.
  • Daily need coverage for Vitamin K from Escarole is 175% higher.
  • Garlic contains 77 times more Vitamin B6 than Escarole. While Garlic contains 1.235mg of Vitamin B6, Escarole contains only 0.016mg.

Garlic, raw and Escarole, cooked, boiled, drained, no salt added are the varieties used in this article.

Infographic

Garlic 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.
Garlic
Garlic
10
:
0
Escarole
Escarole
Contains more Calcium +293.5%
Contains more Iron +136.1%
Contains more Magnesium +92.3%
Contains more Phosphorus +595.5%
Contains more Potassium +63.7%
Contains less Sodium -10.5%
Contains more Zinc +68.1%
Contains more Copper +243.7%
Contains more Manganese +334.3%
Contains more Selenium +7000%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +293.5%
Contains more Iron +136.1%
Contains more Magnesium +92.3%
Contains more Phosphorus +595.5%
Contains more Potassium +63.7%
Contains less Sodium -10.5%
Contains more Zinc +68.1%
Contains more Copper +243.7%
Contains more Manganese +334.3%
Contains more Selenium +7000%

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.
Garlic
Garlic
5
:
5
Escarole
Escarole
Contains more Vitamin C +845.5%
Contains more Vitamin B1 +239%
Contains more Vitamin B2 +77.4%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +7618.8%
Contains more Vitamin A +20877.8%
Contains more Vitamin E +400%
Contains more Vitamin B5 +38.6%
Contains more Folate +2500%
Contains more Vitamin K +12364.7%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 C +845.5%
Contains more Vitamin B1 +239%
Contains more Vitamin B2 +77.4%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +7618.8%
Contains more Vitamin A +20877.8%
Contains more Vitamin E +400%
Contains more Vitamin B5 +38.6%
Contains more Folate +2500%
Contains more Vitamin K +12364.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Escarole
Escarole
Contains more Protein +453%
Contains more Fats +177.8%
Contains more Carbs +976.9%
Contains more Other +14.5%
Contains more Water +61%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 Protein +453%
Contains more Fats +177.8%
Contains more Carbs +976.9%
Contains more Other +14.5%
Contains more Water +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +207.4%
Contains less Saturated Fat -52.8%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +207.4%
Contains less Saturated Fat -52.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Escarole Opinion
Net carbs 30.96g 0.27g Garlic
Protein 6.36g 1.15g Garlic
Fats 0.5g 0.18g Garlic
Carbs 33.06g 3.07g Garlic
Calories 149kcal 19kcal Garlic
Sugar 1g 0.23g Escarole
Fiber 2.1g 2.8g Escarole
Calcium 181mg 46mg Garlic
Iron 1.7mg 0.72mg Garlic
Magnesium 25mg 13mg Garlic
Phosphorus 153mg 22mg Garlic
Potassium 401mg 245mg Garlic
Sodium 17mg 19mg Garlic
Zinc 1.16mg 0.69mg Garlic
Copper 0.299mg 0.087mg Garlic
Manganese 1.672mg 0.385mg Garlic
Selenium 14.2µg 0.2µg Garlic
Vitamin A 9IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.08mg 0.4mg Escarole
Vitamin C 31.2mg 3.3mg Garlic
Vitamin B1 0.2mg 0.059mg Garlic
Vitamin B2 0.11mg 0.062mg Garlic
Vitamin B3 0.7mg 0.312mg Garlic
Vitamin B5 0.596mg 0.826mg Escarole
Vitamin B6 1.235mg 0.016mg Garlic
Folate 3µg 78µg Escarole
Vitamin K 1.7µg 211.9µg Escarole
Tryptophan 0.066mg 0.005mg Garlic
Threonine 0.157mg 0.046mg Garlic
Isoleucine 0.217mg 0.066mg Garlic
Leucine 0.308mg 0.09mg Garlic
Lysine 0.273mg 0.058mg Garlic
Methionine 0.076mg 0.013mg Garlic
Phenylalanine 0.183mg 0.049mg Garlic
Valine 0.291mg 0.058mg Garlic
Histidine 0.113mg 0.021mg Garlic
Saturated Fat 0.089g 0.042g Escarole
Monounsaturated Fat 0.011g 0.004g Garlic
Polyunsaturated fat 0.249g 0.081g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
67%
Escarole
Minerals Daily Need Coverage Score
67%
Garlic
18%
Escarole

Comparison summary

Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 30)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.