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  6. Escarole vs. Beetroot

Escarole vs. Beetroot — In-Depth Nutrition Comparison

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The main differences between Escarole and Beetroot

  • Escarole has more Vitamin K, Vitamin B5, and Vitamin A RAE, however, Beetroot has more Folate.
  • Daily need coverage for Vitamin K from Escarole is 176% higher.
  • Beetroot has 47 times less Vitamin A RAE than Escarole. Escarole has 94µg of Vitamin A RAE, while Beetroot has 2µg.
  • Escarole is lower in Sugar.

Food types used in this article are Escarole, cooked, boiled, drained, no salt added and Beets, raw.

Infographic

Escarole vs Beetroot 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
5
:
5
Beetroot
Beetroot
Contains more Calcium +187.5%
Contains less Sodium -75.6%
Contains more Zinc +97.1%
Contains more Copper +16%
Contains more Manganese +17%
Contains more Iron +11.1%
Contains more Magnesium +76.9%
Contains more Phosphorus +81.8%
Contains more Potassium +32.7%
Contains more Selenium +250%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +187.5%
Contains less Sodium -75.6%
Contains more Zinc +97.1%
Contains more Copper +16%
Contains more Manganese +17%
Contains more Iron +11.1%
Contains more Magnesium +76.9%
Contains more Phosphorus +81.8%
Contains more Potassium +32.7%
Contains more Selenium +250%

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
Beetroot
Beetroot
Contains more Vitamin A +5621.2%
Contains more Vitamin E +900%
Contains more Vitamin B1 +90.3%
Contains more Vitamin B2 +55%
Contains more Vitamin B5 +432.9%
Contains more Vitamin K +105850%
Contains more Vitamin C +48.5%
Contains more Vitamin B6 +318.8%
Contains more Folate +39.7%
Equal in Vitamin B3 - 0.334
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +5621.2%
Contains more Vitamin E +900%
Contains more Vitamin B1 +90.3%
Contains more Vitamin B2 +55%
Contains more Vitamin B5 +432.9%
Contains more Vitamin K +105850%
Contains more Vitamin C +48.5%
Contains more Vitamin B6 +318.8%
Contains more Folate +39.7%
Equal in Vitamin B3 - 0.334

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Beetroot
Beetroot
Contains more Other +21.3%
Contains more Protein +40%
Contains more Carbs +211.4%
Equal in Fats - 0.17
Equal in Water - 87.58
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Other +21.3%
Contains more Protein +40%
Contains more Carbs +211.4%
Equal in Fats - 0.17
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +35%
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +700%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +35%
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Beetroot Opinion
Net carbs 0.27g 6.76g Beetroot
Protein 1.15g 1.61g Beetroot
Fats 0.18g 0.17g Escarole
Carbs 3.07g 9.56g Beetroot
Calories 19kcal 43kcal Beetroot
Sugar 0.23g 6.76g Escarole
Fiber 2.8g 2.8g
Calcium 46mg 16mg Escarole
Iron 0.72mg 0.8mg Beetroot
Magnesium 13mg 23mg Beetroot
Phosphorus 22mg 40mg Beetroot
Potassium 245mg 325mg Beetroot
Sodium 19mg 78mg Escarole
Zinc 0.69mg 0.35mg Escarole
Copper 0.087mg 0.075mg Escarole
Manganese 0.385mg 0.329mg Escarole
Selenium 0.2µg 0.7µg Beetroot
Vitamin A 1888IU 33IU Escarole
Vitamin A RAE 94µg 2µg Escarole
Vitamin E 0.4mg 0.04mg Escarole
Vitamin C 3.3mg 4.9mg Beetroot
Vitamin B1 0.059mg 0.031mg Escarole
Vitamin B2 0.062mg 0.04mg Escarole
Vitamin B3 0.312mg 0.334mg Beetroot
Vitamin B5 0.826mg 0.155mg Escarole
Vitamin B6 0.016mg 0.067mg Beetroot
Folate 78µg 109µg Beetroot
Vitamin K 211.9µg 0.2µg Escarole
Tryptophan 0.005mg 0.019mg Beetroot
Threonine 0.046mg 0.047mg Beetroot
Isoleucine 0.066mg 0.048mg Escarole
Leucine 0.09mg 0.068mg Escarole
Lysine 0.058mg 0.058mg
Methionine 0.013mg 0.018mg Beetroot
Phenylalanine 0.049mg 0.046mg Escarole
Valine 0.058mg 0.056mg Escarole
Histidine 0.021mg 0.021mg
Saturated Fat 0.042g 0.027g Beetroot
Monounsaturated Fat 0.004g 0.032g Beetroot
Polyunsaturated fat 0.081g 0.06g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Beetroot
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
12%
Beetroot
Minerals Daily Need Coverage Score
18%
Escarole
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 6.53g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 64)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.