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  6. Escarole vs. Bell pepper

Escarole vs. Bell pepper — In-Depth Nutrition Comparison

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What are the differences between Escarole and Bell pepper?

  • Escarole is higher in Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, and Zinc, yet Bell pepper is higher in Vitamin C, and Vitamin B6.
  • Escarole's daily need coverage for Vitamin K is 170% more.
  • Escarole has 8 times more Vitamin B5 than Bell pepper. While Escarole has 0.826mg of Vitamin B5, Bell pepper has only 0.099mg.

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

Infographic

Escarole vs Bell pepper 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
9
:
1
Bell pepper
Bell pepper
Contains more Calcium +360%
Contains more Iron +111.8%
Contains more Magnesium +30%
Contains more Potassium +40%
Contains more Zinc +430.8%
Contains more Copper +31.8%
Contains more Manganese +215.6%
Contains more Selenium +∞%
Contains less Sodium -84.2%
Equal in Phosphorus - 20
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +360%
Contains more Iron +111.8%
Contains more Magnesium +30%
Contains more Potassium +40%
Contains more Zinc +430.8%
Contains more Copper +31.8%
Contains more Manganese +215.6%
Contains more Selenium +∞%
Contains less Sodium -84.2%
Equal in Phosphorus - 20

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
7
:
3
Bell pepper
Bell pepper
Contains more Vitamin A +410.3%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B5 +734.3%
Contains more Folate +680%
Contains more Vitamin K +2763.5%
Contains more Vitamin C +2336.4%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B6 +1300%
Equal in Vitamin E - 0.37
Equal in Vitamin B1 - 0.057
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%
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin A +410.3%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B5 +734.3%
Contains more Folate +680%
Contains more Vitamin K +2763.5%
Contains more Vitamin C +2336.4%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B6 +1300%
Equal in Vitamin E - 0.37
Equal in Vitamin B1 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
4
:
1
Bell pepper
Bell pepper
Contains more Protein +33.7%
Contains more Other +197.7%
Contains more Carbs +51.1%
Equal in Fats - 0.17
Equal in Water - 93.89
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +33.7%
Contains more Other +197.7%
Contains more Carbs +51.1%
Equal in Fats - 0.17
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
2
:
1
Bell pepper
Bell pepper
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +30.6%
Contains more Monounsaturated Fat +100%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +30.6%
Contains more Monounsaturated Fat +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Bell pepper
Lower in Sugar 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 Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Escarole Bell pepper Opinion
Net carbs 0.27g 2.94g Bell pepper
Protein 1.15g 0.86g Escarole
Fats 0.18g 0.17g Escarole
Carbs 3.07g 4.64g Bell pepper
Calories 19kcal 20kcal Bell pepper
Fructose 1.12g Bell pepper
Sugar 0.23g 2.4g Escarole
Fiber 2.8g 1.7g Escarole
Calcium 46mg 10mg Escarole
Iron 0.72mg 0.34mg Escarole
Magnesium 13mg 10mg Escarole
Phosphorus 22mg 20mg Escarole
Potassium 245mg 175mg Escarole
Sodium 19mg 3mg Bell pepper
Zinc 0.69mg 0.13mg Escarole
Copper 0.087mg 0.066mg Escarole
Manganese 0.385mg 0.122mg Escarole
Selenium 0.2µg 0µg Escarole
Vitamin A 1888IU 370IU Escarole
Vitamin A RAE 94µg 18µg Escarole
Vitamin E 0.4mg 0.37mg Escarole
Vitamin C 3.3mg 80.4mg Bell pepper
Vitamin B1 0.059mg 0.057mg Escarole
Vitamin B2 0.062mg 0.028mg Escarole
Vitamin B3 0.312mg 0.48mg Bell pepper
Vitamin B5 0.826mg 0.099mg Escarole
Vitamin B6 0.016mg 0.224mg Bell pepper
Folate 78µg 10µg Escarole
Vitamin K 211.9µg 7.4µg Escarole
Tryptophan 0.005mg 0.012mg Bell pepper
Threonine 0.046mg 0.036mg Escarole
Isoleucine 0.066mg 0.024mg Escarole
Leucine 0.09mg 0.036mg Escarole
Lysine 0.058mg 0.039mg Escarole
Methionine 0.013mg 0.007mg Escarole
Phenylalanine 0.049mg 0.092mg Bell pepper
Valine 0.058mg 0.036mg Escarole
Histidine 0.021mg 0.01mg Escarole
Saturated Fat 0.042g 0.058g Escarole
Monounsaturated Fat 0.004g 0.008g Bell pepper
Polyunsaturated fat 0.081g 0.062g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Bell pepper
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
34%
Bell pepper
Minerals Daily Need Coverage Score
18%
Escarole
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 2.17g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.3)
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 contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 16mg)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.