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  6. Chard vs. Escarole

Chard vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Chard and Escarole

  • Chard has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin C, Vitamin E , Potassium, and Copper, however, Escarole has more Folate, and Vitamin B5.
  • Chard's daily need coverage for Vitamin K is 96% more.
  • Chard has 7 times more Magnesium than Escarole. Chard has 86mg of Magnesium, while Escarole has 13mg.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added.

Infographic

Chard 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.
Chard
Chard
7
:
3
Escarole
Escarole
Contains more Calcium +26.1%
Contains more Iron +213.9%
Contains more Magnesium +561.5%
Contains more Phosphorus +50%
Contains more Potassium +124.1%
Contains more Copper +87.4%
Contains more Selenium +350%
Contains less Sodium -89.4%
Contains more Zinc +109.1%
Contains more Manganese +15.3%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +26.1%
Contains more Iron +213.9%
Contains more Magnesium +561.5%
Contains more Phosphorus +50%
Contains more Potassium +124.1%
Contains more Copper +87.4%
Contains more Selenium +350%
Contains less Sodium -89.4%
Contains more Zinc +109.1%
Contains more Manganese +15.3%

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.
Chard
Chard
7
:
3
Escarole
Escarole
Contains more Vitamin A +224.4%
Contains more Vitamin E +372.5%
Contains more Vitamin C +445.5%
Contains more Vitamin B2 +38.7%
Contains more Vitamin B3 +15.4%
Contains more Vitamin B6 +431.3%
Contains more Vitamin K +54.5%
Contains more Vitamin B1 +73.5%
Contains more Vitamin B5 +406.7%
Contains more Folate +766.7%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 A +224.4%
Contains more Vitamin E +372.5%
Contains more Vitamin C +445.5%
Contains more Vitamin B2 +38.7%
Contains more Vitamin B3 +15.4%
Contains more Vitamin B6 +431.3%
Contains more Vitamin K +54.5%
Contains more Vitamin B1 +73.5%
Contains more Vitamin B5 +406.7%
Contains more Folate +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Escarole
Escarole
Contains more Protein +63.5%
Contains more Carbs +34.5%
Contains more Fats +125%
Equal in Water - 94.29
Equal in Other - 1.31
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +63.5%
Contains more Carbs +34.5%
Contains more Fats +125%
Equal in Water - 94.29
Equal in Other - 1.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Escarole
Escarole
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +189.3%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +189.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Escarole Opinion
Net carbs 2.03g 0.27g Chard
Protein 1.88g 1.15g Chard
Fats 0.08g 0.18g Escarole
Carbs 4.13g 3.07g Chard
Calories 20kcal 19kcal Chard
Sugar 1.1g 0.23g Escarole
Fiber 2.1g 2.8g Escarole
Calcium 58mg 46mg Chard
Iron 2.26mg 0.72mg Chard
Magnesium 86mg 13mg Chard
Phosphorus 33mg 22mg Chard
Potassium 549mg 245mg Chard
Sodium 179mg 19mg Escarole
Zinc 0.33mg 0.69mg Escarole
Copper 0.163mg 0.087mg Chard
Manganese 0.334mg 0.385mg Escarole
Selenium 0.9µg 0.2µg Chard
Vitamin A 6124IU 1888IU Chard
Vitamin A RAE 306µg 94µg Chard
Vitamin E 1.89mg 0.4mg Chard
Vitamin C 18mg 3.3mg Chard
Vitamin B1 0.034mg 0.059mg Escarole
Vitamin B2 0.086mg 0.062mg Chard
Vitamin B3 0.36mg 0.312mg Chard
Vitamin B5 0.163mg 0.826mg Escarole
Vitamin B6 0.085mg 0.016mg Chard
Folate 9µg 78µg Escarole
Vitamin K 327.3µg 211.9µg Chard
Tryptophan 0.018mg 0.005mg Chard
Threonine 0.086mg 0.046mg Chard
Isoleucine 0.154mg 0.066mg Chard
Leucine 0.135mg 0.09mg Chard
Lysine 0.103mg 0.058mg Chard
Methionine 0.02mg 0.013mg Chard
Phenylalanine 0.114mg 0.049mg Chard
Valine 0.114mg 0.058mg Chard
Histidine 0.038mg 0.021mg Chard
Saturated Fat 0.012g 0.042g Chard
Monounsaturated Fat 0.016g 0.004g Chard
Polyunsaturated fat 0.028g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard 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
113%
Chard
67%
Escarole
Minerals Daily Need Coverage Score
36%
Chard
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 160mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.