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  6. Escarole vs. Chard

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 RAE, 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.

The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Escarole vs Chard 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
3
:
7
Chard
Chard
Contains less Sodium -89.4%
Contains more Zinc +109.1%
Contains more Manganese +15.3%
Contains more Calcium +26.1%
Contains more Iron +213.9%
Contains more Magnesium +561.5%
Contains more Phosphorus +50%
Contains more Potassium +124.1%
Contains more Copper +87.4%
Contains more Selenium +350%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains less Sodium -89.4%
Contains more Zinc +109.1%
Contains more Manganese +15.3%
Contains more Calcium +26.1%
Contains more Iron +213.9%
Contains more Magnesium +561.5%
Contains more Phosphorus +50%
Contains more Potassium +124.1%
Contains more Copper +87.4%
Contains more Selenium +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.
Escarole
Escarole
3
:
7
Chard
Chard
Contains more Vitamin B1 +73.5%
Contains more Vitamin B5 +406.7%
Contains more Folate +766.7%
Contains more Vitamin A +224.4%
Contains more Vitamin E +372.5%
Contains more Vitamin C +445.5%
Contains more Vitamin B2 +38.7%
Contains more Vitamin B3 +15.4%
Contains more Vitamin B6 +431.3%
Contains more Vitamin K +54.5%
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B1 +73.5%
Contains more Vitamin B5 +406.7%
Contains more Folate +766.7%
Contains more Vitamin A +224.4%
Contains more Vitamin E +372.5%
Contains more Vitamin C +445.5%
Contains more Vitamin B2 +38.7%
Contains more Vitamin B3 +15.4%
Contains more Vitamin B6 +431.3%
Contains more Vitamin K +54.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Chard
Chard
Contains more Fats +125%
Contains more Protein +63.5%
Contains more Carbs +34.5%
Equal in Water - 92.65
Equal in Other - 1.26
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +125%
Contains more Protein +63.5%
Contains more Carbs +34.5%
Equal in Water - 92.65
Equal in Other - 1.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +189.3%
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +300%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +189.3%
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Chard Opinion
Net carbs 0.27g 2.03g Chard
Protein 1.15g 1.88g Chard
Fats 0.18g 0.08g Escarole
Carbs 3.07g 4.13g Chard
Calories 19kcal 20kcal Chard
Sugar 0.23g 1.1g Escarole
Fiber 2.8g 2.1g Escarole
Calcium 46mg 58mg Chard
Iron 0.72mg 2.26mg Chard
Magnesium 13mg 86mg Chard
Phosphorus 22mg 33mg Chard
Potassium 245mg 549mg Chard
Sodium 19mg 179mg Escarole
Zinc 0.69mg 0.33mg Escarole
Copper 0.087mg 0.163mg Chard
Manganese 0.385mg 0.334mg Escarole
Selenium 0.2µg 0.9µg Chard
Vitamin A 1888IU 6124IU Chard
Vitamin A RAE 94µg 306µg Chard
Vitamin E 0.4mg 1.89mg Chard
Vitamin C 3.3mg 18mg Chard
Vitamin B1 0.059mg 0.034mg Escarole
Vitamin B2 0.062mg 0.086mg Chard
Vitamin B3 0.312mg 0.36mg Chard
Vitamin B5 0.826mg 0.163mg Escarole
Vitamin B6 0.016mg 0.085mg Chard
Folate 78µg 9µg Escarole
Vitamin K 211.9µg 327.3µg Chard
Tryptophan 0.005mg 0.018mg Chard
Threonine 0.046mg 0.086mg Chard
Isoleucine 0.066mg 0.154mg Chard
Leucine 0.09mg 0.135mg Chard
Lysine 0.058mg 0.103mg Chard
Methionine 0.013mg 0.02mg Chard
Phenylalanine 0.049mg 0.114mg Chard
Valine 0.058mg 0.114mg Chard
Histidine 0.021mg 0.038mg Chard
Saturated Fat 0.042g 0.012g Chard
Monounsaturated Fat 0.004g 0.016g Chard
Polyunsaturated fat 0.081g 0.028g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Chard
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
113%
Chard
Minerals Daily Need Coverage Score
18%
Escarole
36%
Chard

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 160mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.