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  6. Brussels sprout vs. Escarole

Brussels sprout vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Brussels sprout and Escarole

  • Brussels sprout has more Vitamin C, Vitamin B6, Iron, Phosphorus, and Vitamin B1, however, Escarole has more Vitamin K, Vitamin B5, and Vitamin A RAE.
  • Brussels sprout's daily need coverage for Vitamin C is 91% more.
  • Brussels sprout has 14 times more Vitamin B6 than Escarole. Brussels sprout has 0.219mg of Vitamin B6, while Escarole has 0.016mg.

The food varieties used in the comparison are Brussels sprouts, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Brussels sprout 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.
Brussels sprout
Brussels sprout
5
:
5
Escarole
Escarole
Contains more Iron +94.4%
Contains more Magnesium +76.9%
Contains more Phosphorus +213.6%
Contains more Potassium +58.8%
Contains more Selenium +700%
Contains less Sodium -24%
Contains more Zinc +64.3%
Contains more Copper +24.3%
Contains more Manganese +14.2%
Equal in Calcium - 46
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +94.4%
Contains more Magnesium +76.9%
Contains more Phosphorus +213.6%
Contains more Potassium +58.8%
Contains more Selenium +700%
Contains less Sodium -24%
Contains more Zinc +64.3%
Contains more Copper +24.3%
Contains more Manganese +14.2%
Equal in Calcium - 46

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.
Brussels sprout
Brussels sprout
6
:
4
Escarole
Escarole
Contains more Vitamin E +120%
Contains more Vitamin C +2475.8%
Contains more Vitamin B1 +135.6%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +138.8%
Contains more Vitamin B6 +1268.8%
Contains more Vitamin A +150.4%
Contains more Vitamin B5 +167.3%
Contains more Folate +27.9%
Contains more Vitamin K +19.7%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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 E +120%
Contains more Vitamin C +2475.8%
Contains more Vitamin B1 +135.6%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +138.8%
Contains more Vitamin B6 +1268.8%
Contains more Vitamin A +150.4%
Contains more Vitamin B5 +167.3%
Contains more Folate +27.9%
Contains more Vitamin K +19.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Escarole
Escarole
Contains more Protein +193.9%
Contains more Fats +66.7%
Contains more Carbs +191.5%
Equal in Water - 94.29
Equal in Other - 1.31
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +193.9%
Contains more Fats +66.7%
Contains more Carbs +191.5%
Equal in Water - 94.29
Equal in Other - 1.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +188788.9%
Contains less Saturated Fat -32.3%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +188788.9%
Contains less Saturated Fat -32.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Escarole Opinion
Net carbs 5.15g 0.27g Brussels sprout
Protein 3.38g 1.15g Brussels sprout
Fats 0.3g 0.18g Brussels sprout
Carbs 8.95g 3.07g Brussels sprout
Calories 43kcal 19kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 0.23g Escarole
Fiber 3.8g 2.8g Brussels sprout
Calcium 42mg 46mg Escarole
Iron 1.4mg 0.72mg Brussels sprout
Magnesium 23mg 13mg Brussels sprout
Phosphorus 69mg 22mg Brussels sprout
Potassium 389mg 245mg Brussels sprout
Sodium 25mg 19mg Escarole
Zinc 0.42mg 0.69mg Escarole
Copper 0.07mg 0.087mg Escarole
Manganese 0.337mg 0.385mg Escarole
Selenium 1.6µg 0.2µg Brussels sprout
Vitamin A 754IU 1888IU Escarole
Vitamin A RAE 38µg 94µg Escarole
Vitamin E 0.88mg 0.4mg Brussels sprout
Vitamin C 85mg 3.3mg Brussels sprout
Vitamin B1 0.139mg 0.059mg Brussels sprout
Vitamin B2 0.09mg 0.062mg Brussels sprout
Vitamin B3 0.745mg 0.312mg Brussels sprout
Vitamin B5 0.309mg 0.826mg Escarole
Vitamin B6 0.219mg 0.016mg Brussels sprout
Folate 61µg 78µg Escarole
Vitamin K 177µg 211.9µg Escarole
Tryptophan 0.037mg 0.005mg Brussels sprout
Threonine 0.12mg 0.046mg Brussels sprout
Isoleucine 0.132mg 0.066mg Brussels sprout
Leucine 0.152mg 0.09mg Brussels sprout
Lysine 0.154mg 0.058mg Brussels sprout
Methionine 0.032mg 0.013mg Brussels sprout
Phenylalanine 0.098mg 0.049mg Brussels sprout
Valine 0.155mg 0.058mg Brussels sprout
Histidine 0.076mg 0.021mg Brussels sprout
Saturated Fat 0.062g 0.042g Escarole
Monounsaturated Fat 0.023g 0.004g Brussels sprout
Polyunsaturated fat 153g 0.081g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout 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
81%
Brussels sprout
67%
Escarole
Minerals Daily Need Coverage Score
24%
Brussels sprout
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.97g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 0)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.