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  6. Escarole vs. Celeriac

Escarole vs. Celeriac — In-Depth Nutrition Comparison

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A recap on differences between Escarole and Celeriac

  • Escarole has more Vitamin K, Folate, Vitamin A RAE, Manganese, and Vitamin B5, however, Celeriac is higher in Phosphorus, Vitamin B6, and Vitamin C.
  • Escarole covers your daily Vitamin K needs 142% more than Celeriac.

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

Infographic

Escarole vs Celeriac 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
6
:
4
Celeriac
Celeriac
Contains less Sodium -81%
Contains more Zinc +109.1%
Contains more Copper +24.3%
Contains more Manganese +143.7%
Contains more Magnesium +53.8%
Contains more Phosphorus +422.7%
Contains more Potassium +22.4%
Contains more Selenium +250%
Equal in Calcium - 43
Equal in Iron - 0.7
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Contains less Sodium -81%
Contains more Zinc +109.1%
Contains more Copper +24.3%
Contains more Manganese +143.7%
Contains more Magnesium +53.8%
Contains more Phosphorus +422.7%
Contains more Potassium +22.4%
Contains more Selenium +250%
Equal in Calcium - 43
Equal in Iron - 0.7

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
Celeriac
Celeriac
Contains more Vitamin A +∞%
Contains more Vitamin E +11.1%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +134.7%
Contains more Folate +875%
Contains more Vitamin K +416.8%
Contains more Vitamin C +142.4%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +931.3%
Equal in Vitamin E - 0.36
Equal in Vitamin B2 - 0.06
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%
Celeriac
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
Contains more Vitamin A +∞%
Contains more Vitamin E +11.1%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +134.7%
Contains more Folate +875%
Contains more Vitamin K +416.8%
Contains more Vitamin C +142.4%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +931.3%
Equal in Vitamin E - 0.36
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Celeriac
Celeriac
Contains more Other +31%
Contains more Protein +30.4%
Contains more Fats +66.7%
Contains more Carbs +199.7%
Equal in Water - 88
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more Other +31%
Contains more Protein +30.4%
Contains more Fats +66.7%
Contains more Carbs +199.7%
Equal in Water - 88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Celeriac
Celeriac
Contains less Saturated Fat -46.8%
Contains more Monounsaturated Fat +1350%
Contains more Polyunsaturated fat +82.7%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Contains less Saturated Fat -46.8%
Contains more Monounsaturated Fat +1350%
Contains more Polyunsaturated fat +82.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Celeriac Opinion
Net carbs 0.27g 7.4g Celeriac
Protein 1.15g 1.5g Celeriac
Fats 0.18g 0.3g Celeriac
Carbs 3.07g 9.2g Celeriac
Calories 19kcal 42kcal Celeriac
Sugar 0.23g 1.6g Escarole
Fiber 2.8g 1.8g Escarole
Calcium 46mg 43mg Escarole
Iron 0.72mg 0.7mg Escarole
Magnesium 13mg 20mg Celeriac
Phosphorus 22mg 115mg Celeriac
Potassium 245mg 300mg Celeriac
Sodium 19mg 100mg Escarole
Zinc 0.69mg 0.33mg Escarole
Copper 0.087mg 0.07mg Escarole
Manganese 0.385mg 0.158mg Escarole
Selenium 0.2µg 0.7µg Celeriac
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.36mg Escarole
Vitamin C 3.3mg 8mg Celeriac
Vitamin B1 0.059mg 0.05mg Escarole
Vitamin B2 0.062mg 0.06mg Escarole
Vitamin B3 0.312mg 0.7mg Celeriac
Vitamin B5 0.826mg 0.352mg Escarole
Vitamin B6 0.016mg 0.165mg Celeriac
Folate 78µg 8µg Escarole
Vitamin K 211.9µg 41µg 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 0.079g Escarole
Monounsaturated Fat 0.004g 0.058g Celeriac
Polyunsaturated fat 0.081g 0.148g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Celeriac
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
20%
Celeriac
Minerals Daily Need Coverage Score
18%
Escarole
20%
Celeriac

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 81mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 35)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.6)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
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.

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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.