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  6. Chicory vs. Escarole

Chicory vs. Escarole — In-Depth Nutrition Comparison

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A recap on the differences between chicory and escarole

  • Chicory has less vitamin A, vitamin B5, manganese, folate, and iron.
  • Escarole covers your daily vitamin A needs 37% 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -89.5%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +142.1%
Contains more PotassiumPotassium +16.1%
Contains more IronIron +200%
Contains more CopperCopper +70.6%
Contains more ZincZinc +331.3%
Contains more ManganeseManganese +285%
~equal in Selenium ~0.2µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 9.3% 0% 0.33% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
Contains more Vitamin B6Vitamin B6 +162.5%
Contains more Vitamin CVitamin C +17.9%
Contains more Vitamin AVitamin A +9300%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more Vitamin B3Vitamin B3 +95%
Contains more Vitamin B5Vitamin B5 +469.7%
Contains more FolateFolate +110.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.059mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicory Escarole DV% diff.
Vitamin K 211.9µg 177%
Vitamin B5 0.145mg 0.826mg 14%
Manganese 0.1mg 0.385mg 12%
Vitamin A 1µg 94µg 10%
Folate 37µg 78µg 10%
Iron 0.24mg 0.72mg 6%
Zinc 0.16mg 0.69mg 5%
Copper 0.051mg 0.087mg 4%
Calcium 19mg 46mg 3%
Vitamin E 0.4mg 3%
Vitamin B2 0.027mg 0.062mg 3%
Choline 15.4mg 3%
Vitamin B6 0.042mg 0.016mg 2%
Vitamin C 2.8mg 3.3mg 1%
Magnesium 10mg 13mg 1%
Potassium 211mg 245mg 1%
Fiber 3.1g 2.8g 1%
Phosphorus 26mg 22mg 1%
Sodium 2mg 19mg 1%
Vitamin B3 0.16mg 0.312mg 1%
Calories 17kcal 19kcal 0%
Protein 0.9g 1.15g 0%
Protein per 100 calories 5.3g 6.1g N/A
Calories per 10 g protein 189kcal 165kcal N/A
Weight per 100 calories 588g 526g N/A
Fats 0.1g 0.18g 0%
Net carbs 0.9g 0.27g N/A
Carbs 4g 3.07g 0%
Sugar 0.23g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin B1 0.062mg 0.059mg 0%
Saturated fat 0.024g 0.042g 0%
Monounsaturated fat 0.002g 0.004g 0%
Polyunsaturated fat 0.044g 0.081g 0%
Tryptophan 0.016mg 0.005mg 0%
Threonine 0.025mg 0.046mg 0%
Isoleucine 0.054mg 0.066mg 0%
Leucine 0.039mg 0.09mg 0%
Lysine 0.035mg 0.058mg 0%
Methionine 0.005mg 0.013mg 0%
Phenylalanine 0.022mg 0.049mg 0%
Valine 0.041mg 0.058mg 0%
Histidine 0.015mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 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 CarbsCarbs +30.3%
Contains more ProteinProtein +27.8%
Contains more FatsFats +80%
Contains more OtherOther +172.9%
~equal in Water ~94.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +84.1%

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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.