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  6. Endive vs. Escarole

Endive vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between endive and escarole?

  • Endive is richer than escarole in folate and vitamin K.
  • Endive's daily need coverage for folate is 16% more.
  • Endive has 2 times more Folate than escarole. While endive has 142µg of Folate, escarole has only 78µg.
  • The glycemic index of escarole is lower.

We used Endive, raw and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Endive 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.
Endive
Endive
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 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 MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +13%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +15.3%
Contains more CopperCopper +13.8%
Contains more ZincZinc +14.5%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -13.6%
~equal in Manganese ~0.385mg
~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.
Endive
Endive
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 22% 130% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +97%
Contains more Vitamin AVitamin A +14.8%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +82.1%
~equal in Vitamin E ~0.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.826mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~211.9µg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
4
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
~equal in Protein ~1.15g
~equal in Fats ~0.18g
~equal in Carbs ~3.07g
~equal in Water ~94.29g
~equal in Other ~1.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated Fat: Sat. Fat 0.048 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 -12.5%
~equal in Monounsaturated Fat ~0.004g
~equal in Polyunsaturated fat ~0.081g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Escarole Opinion
Calories 17kcal 19kcal Escarole
Protein 1.25g 1.15g Endive
Fats 0.2g 0.18g Endive
Vitamin C 6.5mg 3.3mg Endive
Net carbs 0.25g 0.27g Escarole
Carbs 3.35g 3.07g Endive
Magnesium 15mg 13mg Endive
Calcium 52mg 46mg Endive
Potassium 314mg 245mg Endive
Iron 0.83mg 0.72mg Endive
Sugar 0.25g 0.23g Escarole
Fiber 3.1g 2.8g Endive
Copper 0.099mg 0.087mg Endive
Zinc 0.79mg 0.69mg Endive
Phosphorus 28mg 22mg Endive
Sodium 22mg 19mg Escarole
Vitamin A 2167IU 1888IU Endive
Vitamin A 108µg 94µg Endive
Vitamin E 0.44mg 0.4mg Endive
Manganese 0.42mg 0.385mg Endive
Selenium 0.2µg 0.2µg
Vitamin B1 0.08mg 0.059mg Endive
Vitamin B2 0.075mg 0.062mg Endive
Vitamin B3 0.4mg 0.312mg Endive
Vitamin B5 0.9mg 0.826mg Endive
Vitamin B6 0.02mg 0.016mg Endive
Vitamin K 231µg 211.9µg Endive
Folate 142µg 78µg Endive
Choline 16.8mg 15.4mg Endive
Saturated Fat 0.048g 0.042g Escarole
Monounsaturated Fat 0.004g 0.004g
Polyunsaturated fat 0.087g 0.081g Endive
Tryptophan 0.005mg 0.005mg
Threonine 0.05mg 0.046mg Endive
Isoleucine 0.072mg 0.066mg Endive
Leucine 0.098mg 0.09mg Endive
Lysine 0.063mg 0.058mg Endive
Methionine 0.014mg 0.013mg Endive
Phenylalanine 0.053mg 0.049mg Endive
Valine 0.063mg 0.058mg Endive
Histidine 0.023mg 0.021mg Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Escarole
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
74%
Endive
63%
Escarole
Minerals Daily Need Coverage Score
21%
Endive
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 45)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.4)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.