Escarole vs. Chard — In-Depth Nutrition Comparison
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Important differences between escarole and chard
- Escarole has more folate and vitamin B5; however, chard has more vitamin K, vitamin A, iron, magnesium, vitamin C, vitamin E, potassium, and copper.
- Chard's daily need coverage for vitamin K is 96% more.
- Escarole has 9 times more folate than chard. Escarole has 78µg of folate, while chard has 9µg.
- Chard has a higher glycemic index than escarole.
The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Chard, swiss, cooked, boiled, drained, without salt.
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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.
| Contains more ZincZinc | +109.1% |
| Contains less SodiumSodium | -89.4% |
| Contains more ManganeseManganese | +15.3% |
| Contains more MagnesiumMagnesium | +561.5% |
| Contains more CalciumCalcium | +26.1% |
| Contains more PotassiumPotassium | +124.1% |
| Contains more IronIron | +213.9% |
| Contains more CopperCopper | +87.4% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains more SeleniumSelenium | +350% |
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.
| Contains more Vitamin B1Vitamin B1 | +73.5% |
| Contains more Vitamin B5Vitamin B5 | +406.7% |
| Contains more FolateFolate | +766.7% |
| Contains more Vitamin CVitamin C | +445.5% |
| Contains more Vitamin AVitamin A | +225.5% |
| Contains more Vitamin EVitamin E | +372.5% |
| Contains more Vitamin B2Vitamin B2 | +38.7% |
| Contains more Vitamin B3Vitamin B3 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +431.3% |
| Contains more Vitamin KVitamin K | +54.5% |
| Contains more CholineCholine | +86.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 211.9µg | 327.3µg | 96% |
| Vitamin A | 94µg | 306µg | 24% |
| Iron | 0.72mg | 2.26mg | 19% |
| Folate | 78µg | 9µg | 17% |
| Magnesium | 13mg | 86mg | 17% |
| Vitamin C | 3.3mg | 18mg | 16% |
| Vitamin B5 | 0.826mg | 0.163mg | 13% |
| Vitamin E | 0.4mg | 1.89mg | 10% |
| Potassium | 245mg | 549mg | 9% |
| Copper | 0.087mg | 0.163mg | 8% |
| Sodium | 19mg | 179mg | 7% |
| Vitamin B6 | 0.016mg | 0.085mg | 5% |
| Fiber | 2.8g | 2.1g | 3% |
| Zinc | 0.69mg | 0.33mg | 3% |
| Manganese | 0.385mg | 0.334mg | 2% |
| Vitamin B1 | 0.059mg | 0.034mg | 2% |
| Phosphorus | 22mg | 33mg | 2% |
| Choline | 15.4mg | 28.7mg | 2% |
| Vitamin B2 | 0.062mg | 0.086mg | 2% |
| Calcium | 46mg | 58mg | 1% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Protein | 1.15g | 1.88g | 1% |
| Calories | 19kcal | 20kcal | 0% |
| Fats | 0.18g | 0.08g | 0% |
| Carbs | 3.07g | 4.13g | 0% |
| Net carbs | 0.27g | 2.03g | N/A |
| Sugar | 0.23g | 1.1g | N/A |
| Vitamin B3 | 0.312mg | 0.36mg | 0% |
| Saturated fat | 0.042g | 0.012g | 0% |
| Monounsaturated fat | 0.004g | 0.016g | 0% |
| Polyunsaturated fat | 0.081g | 0.028g | 0% |
| Tryptophan | 0.005mg | 0.018mg | 0% |
| Threonine | 0.046mg | 0.086mg | 0% |
| Isoleucine | 0.066mg | 0.154mg | 0% |
| Leucine | 0.09mg | 0.135mg | 0% |
| Lysine | 0.058mg | 0.103mg | 0% |
| Methionine | 0.013mg | 0.02mg | 0% |
| Phenylalanine | 0.049mg | 0.114mg | 0% |
| Valine | 0.058mg | 0.114mg | 0% |
| Histidine | 0.021mg | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +125% |
| Contains more ProteinProtein | +63.5% |
| Contains more CarbsCarbs | +34.5% |
~equal in
Water
~92.65g
~equal in
Other
~1.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +189.3% |
| Contains less Sat. FatSaturated fat | -71.4% |
| Contains more Mono. FatMonounsaturated fat | +300% |
