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  6. Chicory vs. Escarole

Chicory vs. Escarole — In-Depth Nutrition Comparison

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A recap on differences between Chicory and Escarole

  • Chicory has less Vitamin B5, Manganese, Vitamin A RAE, Folate, and Iron.
  • Escarole covers your daily Vitamin B5 needs 14% more than Chicory.

Food varieties used in this article are Chicory, witloof, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Chicory 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.
Chicory
Chicory
2
:
7
Escarole
Escarole
Contains more Phosphorus +18.2%
Contains less Sodium -89.5%
Contains more Calcium +142.1%
Contains more Iron +200%
Contains more Magnesium +30%
Contains more Potassium +16.1%
Contains more Zinc +331.3%
Contains more Copper +70.6%
Contains more Manganese +285%
Equal in Selenium - 0.2
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Phosphorus +18.2%
Contains less Sodium -89.5%
Contains more Calcium +142.1%
Contains more Iron +200%
Contains more Magnesium +30%
Contains more Potassium +16.1%
Contains more Zinc +331.3%
Contains more Copper +70.6%
Contains more Manganese +285%
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.
Chicory
Chicory
2
:
8
Escarole
Escarole
Contains more Vitamin B6 +162.5%
Contains more Vitamin A +6410.3%
Contains more Vitamin C +17.9%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +469.7%
Contains more Folate +110.8%
Equal in Vitamin B1 - 0.059
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
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 B6 +162.5%
Contains more Vitamin A +6410.3%
Contains more Vitamin C +17.9%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +469.7%
Contains more Folate +110.8%
Equal in Vitamin B1 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicory
Chicory
2
:
3
Escarole
Escarole
Contains more Carbs +30.3%
Contains more Protein +27.8%
Contains more Fats +80%
Contains more Other +172.9%
Equal in Water - 94.29
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 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 Carbs +30.3%
Contains more Protein +27.8%
Contains more Fats +80%
Contains more Other +172.9%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicory
Chicory
1
:
2
Escarole
Escarole
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +84.1%
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +84.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Escarole Opinion
Net carbs 0.9g 0.27g Chicory
Protein 0.9g 1.15g Escarole
Fats 0.1g 0.18g Escarole
Carbs 4g 3.07g Chicory
Calories 17kcal 19kcal Escarole
Sugar 0.23g Chicory
Fiber 3.1g 2.8g Chicory
Calcium 19mg 46mg Escarole
Iron 0.24mg 0.72mg Escarole
Magnesium 10mg 13mg Escarole
Phosphorus 26mg 22mg Chicory
Potassium 211mg 245mg Escarole
Sodium 2mg 19mg Chicory
Zinc 0.16mg 0.69mg Escarole
Copper 0.051mg 0.087mg Escarole
Manganese 0.1mg 0.385mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 29IU 1888IU Escarole
Vitamin A RAE 1µg 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 2.8mg 3.3mg Escarole
Vitamin B1 0.062mg 0.059mg Chicory
Vitamin B2 0.027mg 0.062mg Escarole
Vitamin B3 0.16mg 0.312mg Escarole
Vitamin B5 0.145mg 0.826mg Escarole
Vitamin B6 0.042mg 0.016mg Chicory
Folate 37µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.016mg 0.005mg Chicory
Threonine 0.025mg 0.046mg Escarole
Isoleucine 0.054mg 0.066mg Escarole
Leucine 0.039mg 0.09mg Escarole
Lysine 0.035mg 0.058mg Escarole
Methionine 0.005mg 0.013mg Escarole
Phenylalanine 0.022mg 0.049mg Escarole
Valine 0.041mg 0.058mg Escarole
Histidine 0.015mg 0.021mg Escarole
Saturated Fat 0.024g 0.042g Chicory
Monounsaturated Fat 0.002g 0.004g Escarole
Polyunsaturated fat 0.044g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
7%
Chicory
67%
Escarole
Minerals Daily Need Coverage Score
9%
Chicory
18%
Escarole

Comparison summary

Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.018g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.