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Artichoke vs. Escarole — In-Depth Nutrition Comparison

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Differences between Artichoke and Escarole

  • Artichoke has more Copper, Magnesium, Fiber, Phosphorus, Vitamin C, Vitamin B6, and Iron, while Escarole has more Vitamin K, Vitamin A RAE, and Vitamin B5.
  • Escarole's daily need coverage for Vitamin K is 164% higher.
  • Escarole contains 7 times less Vitamin B6 than Artichoke. Artichoke contains 0.116mg of Vitamin B6, while Escarole contains 0.016mg.

The food types used in this comparison are Artichokes, (globe or french), raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Artichoke vs Escarole 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.
Contains more Iron +77.8%
Contains more Magnesium +361.5%
Contains more Phosphorus +309.1%
Contains more Potassium +51%
Contains more Copper +165.5%
Contains less Sodium -79.8%
Contains more Zinc +40.8%
Contains more Manganese +50.4%
Equal in Calcium - 46
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +77.8%
Contains more Magnesium +361.5%
Contains more Phosphorus +309.1%
Contains more Potassium +51%
Contains more Copper +165.5%
Contains less Sodium -79.8%
Contains more Zinc +40.8%
Contains more Manganese +50.4%
Equal in Calcium - 46
Equal in Selenium - 0.2

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 more Vitamin C +254.5%
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +235.3%
Contains more Vitamin B6 +625%
Contains more Choline +123.4%
Contains more Vitamin A +14423.1%
Contains more Vitamin E +110.5%
Contains more Vitamin B5 +144.4%
Contains more Folate +14.7%
Contains more Vitamin K +1331.8%
Equal in Vitamin B2 - 0.062
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 19% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 9% 530%
Contains more Vitamin C +254.5%
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +235.3%
Contains more Vitamin B6 +625%
Contains more Choline +123.4%
Contains more Vitamin A +14423.1%
Contains more Vitamin E +110.5%
Contains more Vitamin B5 +144.4%
Contains more Folate +14.7%
Contains more Vitamin K +1331.8%
Equal in Vitamin B2 - 0.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +184.3%
Contains more Carbs +242.3%
Contains more Fats +20%
Contains more Water +11%
Contains more Other +15.9%
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
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 +184.3%
Contains more Carbs +242.3%
Contains more Fats +20%
Contains more Water +11%
Contains more Other +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +26.6%
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +26.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Escarole Opinion
Net carbs 5.11g 0.27g Artichoke
Protein 3.27g 1.15g Artichoke
Fats 0.15g 0.18g Escarole
Carbs 10.51g 3.07g Artichoke
Calories 47kcal 19kcal Artichoke
Sugar 0.99g 0.23g Escarole
Fiber 5.4g 2.8g Artichoke
Calcium 44mg 46mg Escarole
Iron 1.28mg 0.72mg Artichoke
Magnesium 60mg 13mg Artichoke
Phosphorus 90mg 22mg Artichoke
Potassium 370mg 245mg Artichoke
Sodium 94mg 19mg Escarole
Zinc 0.49mg 0.69mg Escarole
Copper 0.231mg 0.087mg Artichoke
Manganese 0.256mg 0.385mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 13IU 1888IU Escarole
Vitamin A RAE 1µg 94µg Escarole
Vitamin E 0.19mg 0.4mg Escarole
Vitamin C 11.7mg 3.3mg Artichoke
Vitamin B1 0.072mg 0.059mg Artichoke
Vitamin B2 0.066mg 0.062mg Artichoke
Vitamin B3 1.046mg 0.312mg Artichoke
Vitamin B5 0.338mg 0.826mg Escarole
Vitamin B6 0.116mg 0.016mg Artichoke
Folate 68µg 78µg Escarole
Choline 34.4mg 15.4mg Artichoke
Vitamin K 14.8µg 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.036g 0.042g Artichoke
Monounsaturated Fat 0.005g 0.004g Artichoke
Polyunsaturated fat 0.064g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke 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
19%
Artichoke
63%
Escarole
Minerals Daily Need Coverage Score
31%
Artichoke
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 75mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.006g)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.