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  6. Escarole vs. Arrowroot

Escarole vs. Arrowroot — In-Depth Nutrition Comparison

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Differences between Escarole and Arrowroot

  • Escarole has more Vitamin B5, Vitamin A RAE, and Manganese, while Arrowroot has more Folate, Vitamin B6, Iron, Phosphorus, Vitamin B3, Vitamin B1, and Potassium.
  • Arrowroot's daily need coverage for Folate is 65% higher.
  • Arrowroot contains 94 times less Vitamin A RAE than Escarole. Escarole contains 94µg of Vitamin A RAE, while Arrowroot contains 1µg.

The food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Arrowroot, raw.

Infographic

Escarole vs Arrowroot 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.
Escarole
Escarole
4
:
6
Arrowroot
Arrowroot
Contains more Calcium +666.7%
Contains less Sodium -26.9%
Contains more Manganese +121.3%
Contains more Iron +208.3%
Contains more Magnesium +92.3%
Contains more Phosphorus +345.5%
Contains more Potassium +85.3%
Contains more Copper +39.1%
Contains more Selenium +250%
Equal in Zinc - 0.63
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +666.7%
Contains less Sodium -26.9%
Contains more Manganese +121.3%
Contains more Iron +208.3%
Contains more Magnesium +92.3%
Contains more Phosphorus +345.5%
Contains more Potassium +85.3%
Contains more Copper +39.1%
Contains more Selenium +250%
Equal in Zinc - 0.63

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.
Escarole
Escarole
6
:
4
Arrowroot
Arrowroot
Contains more Vitamin A +9836.8%
Contains more Vitamin C +73.7%
Contains more Vitamin B5 +182.9%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B3 +442.6%
Contains more Vitamin B6 +1562.5%
Contains more Folate +333.3%
Equal in Vitamin B2 - 0.059
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%
Arrowroot
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% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin A +9836.8%
Contains more Vitamin C +73.7%
Contains more Vitamin B5 +182.9%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B3 +442.6%
Contains more Vitamin B6 +1562.5%
Contains more Folate +333.3%
Equal in Vitamin B2 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Arrowroot
Arrowroot
Contains more Water +16.8%
Contains more Protein +268.7%
Contains more Fats +11.1%
Contains more Carbs +336.2%
Equal in Other - 1.42
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more Water +16.8%
Contains more Protein +268.7%
Contains more Fats +11.1%
Contains more Carbs +336.2%
Equal in Other - 1.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
0
:
2
Arrowroot
Arrowroot
Contains more Polyunsaturated fat +13.6%
Equal in Saturated Fat - 0.039
Equal in Monounsaturated Fat - 0.004
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains more Polyunsaturated fat +13.6%
Equal in Saturated Fat - 0.039
Equal in Monounsaturated Fat - 0.004

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Arrowroot Opinion
Net carbs 0.27g 12.09g Arrowroot
Protein 1.15g 4.24g Arrowroot
Fats 0.18g 0.2g Arrowroot
Carbs 3.07g 13.39g Arrowroot
Calories 19kcal 65kcal Arrowroot
Sugar 0.23g Arrowroot
Fiber 2.8g 1.3g Escarole
Calcium 46mg 6mg Escarole
Iron 0.72mg 2.22mg Arrowroot
Magnesium 13mg 25mg Arrowroot
Phosphorus 22mg 98mg Arrowroot
Potassium 245mg 454mg Arrowroot
Sodium 19mg 26mg Escarole
Zinc 0.69mg 0.63mg Escarole
Copper 0.087mg 0.121mg Arrowroot
Manganese 0.385mg 0.174mg Escarole
Selenium 0.2µg 0.7µg Arrowroot
Vitamin A 1888IU 19IU Escarole
Vitamin A RAE 94µg 1µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 1.9mg Escarole
Vitamin B1 0.059mg 0.143mg Arrowroot
Vitamin B2 0.062mg 0.059mg Escarole
Vitamin B3 0.312mg 1.693mg Arrowroot
Vitamin B5 0.826mg 0.292mg Escarole
Vitamin B6 0.016mg 0.266mg Arrowroot
Folate 78µg 338µg Arrowroot
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.039g Arrowroot
Monounsaturated Fat 0.004g 0.004g
Polyunsaturated fat 0.081g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Arrowroot
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
67%
Escarole
35%
Arrowroot
Minerals Daily Need Coverage Score
18%
Escarole
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
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 ($)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.