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  6. Escarole vs. Carrot

Escarole vs. Carrot — In-Depth Nutrition Comparison

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How are Escarole and Carrot different?

  • Escarole is richer in Vitamin K, Folate, Vitamin B5, Manganese, and Iron, while Carrot is higher in Vitamin A RAE, and Vitamin B6.
  • Escarole covers your daily need of Vitamin K 166% more than Carrot.
  • Escarole contains 4 times more Folate than Carrot. Escarole contains 78µg of Folate, while Carrot contains 19µg.

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

Infographic

Escarole vs Carrot 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
8
:
2
Carrot
Carrot
Contains more Calcium +39.4%
Contains more Iron +140%
Contains less Sodium -72.5%
Contains more Zinc +187.5%
Contains more Copper +93.3%
Contains more Manganese +169.2%
Contains more Selenium +100%
Contains more Phosphorus +59.1%
Contains more Potassium +30.6%
Equal in Magnesium - 12
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +39.4%
Contains more Iron +140%
Contains less Sodium -72.5%
Contains more Zinc +187.5%
Contains more Copper +93.3%
Contains more Manganese +169.2%
Contains more Selenium +100%
Contains more Phosphorus +59.1%
Contains more Potassium +30.6%
Equal in Magnesium - 12

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
4
:
6
Carrot
Carrot
Contains more Vitamin B5 +202.6%
Contains more Folate +310.5%
Contains more Vitamin K +1505.3%
Contains more Vitamin A +784.9%
Contains more Vitamin E +65%
Contains more Vitamin C +78.8%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B3 +215.1%
Contains more Vitamin B6 +762.5%
Equal in Vitamin B2 - 0.058
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin B5 +202.6%
Contains more Folate +310.5%
Contains more Vitamin K +1505.3%
Contains more Vitamin A +784.9%
Contains more Vitamin E +65%
Contains more Vitamin C +78.8%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B3 +215.1%
Contains more Vitamin B6 +762.5%
Equal in Vitamin B2 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Carrot
Carrot
Contains more Protein +23.7%
Contains more Other +36.5%
Contains more Fats +33.3%
Contains more Carbs +212.1%
Equal in Water - 88.29
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +23.7%
Contains more Other +36.5%
Contains more Fats +33.3%
Contains more Carbs +212.1%
Equal in Water - 88.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
0
:
3
Carrot
Carrot
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +44.4%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +44.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Carrot Opinion
Net carbs 0.27g 6.78g Carrot
Protein 1.15g 0.93g Escarole
Fats 0.18g 0.24g Carrot
Carbs 3.07g 9.58g Carrot
Calories 19kcal 41kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 0.23g 4.74g Escarole
Fiber 2.8g 2.8g
Calcium 46mg 33mg Escarole
Iron 0.72mg 0.3mg Escarole
Magnesium 13mg 12mg Escarole
Phosphorus 22mg 35mg Carrot
Potassium 245mg 320mg Carrot
Sodium 19mg 69mg Escarole
Zinc 0.69mg 0.24mg Escarole
Copper 0.087mg 0.045mg Escarole
Manganese 0.385mg 0.143mg Escarole
Selenium 0.2µg 0.1µg Escarole
Vitamin A 1888IU 16706IU Carrot
Vitamin A RAE 94µg 835µg Carrot
Vitamin E 0.4mg 0.66mg Carrot
Vitamin C 3.3mg 5.9mg Carrot
Vitamin B1 0.059mg 0.066mg Carrot
Vitamin B2 0.062mg 0.058mg Escarole
Vitamin B3 0.312mg 0.983mg Carrot
Vitamin B5 0.826mg 0.273mg Escarole
Vitamin B6 0.016mg 0.138mg Carrot
Folate 78µg 19µg Escarole
Vitamin K 211.9µg 13.2µg Escarole
Tryptophan 0.005mg 0.012mg Carrot
Threonine 0.046mg 0.191mg Carrot
Isoleucine 0.066mg 0.077mg Carrot
Leucine 0.09mg 0.102mg Carrot
Lysine 0.058mg 0.101mg Carrot
Methionine 0.013mg 0.02mg Carrot
Phenylalanine 0.049mg 0.061mg Carrot
Valine 0.058mg 0.069mg Carrot
Histidine 0.021mg 0.04mg Carrot
Saturated Fat 0.042g 0.037g Carrot
Monounsaturated Fat 0.004g 0.014g Carrot
Polyunsaturated fat 0.081g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Carrot
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
98%
Carrot
Minerals Daily Need Coverage Score
18%
Escarole
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.51g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 39)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.4)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.