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  6. Escarole vs. Chicory

Escarole vs. Chicory — In-Depth Nutrition Comparison

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A recap on differences between Escarole and Chicory

  • Chicory has less Vitamin B5, Manganese, Vitamin A RAE, Folate, and Iron.
  • Escarole covers your daily Vitamin B5 needs 14% more than Chicory.
  • Chicory contains 94 times less Vitamin A RAE than Escarole. Escarole contains 94µg of Vitamin A RAE, while Chicory contains 1µg.

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

Infographic

Escarole vs Chicory 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
7
:
2
Chicory
Chicory
Contains more Calcium +142.1%
Contains more Iron +200%
Contains more Magnesium +30%
Contains more Potassium +16.1%
Contains more Zinc +331.3%
Contains more Copper +70.6%
Contains more Manganese +285%
Contains more Phosphorus +18.2%
Contains less Sodium -89.5%
Equal in Selenium - 0.2
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Contains more Calcium +142.1%
Contains more Iron +200%
Contains more Magnesium +30%
Contains more Potassium +16.1%
Contains more Zinc +331.3%
Contains more Copper +70.6%
Contains more Manganese +285%
Contains more Phosphorus +18.2%
Contains less Sodium -89.5%
Equal in Selenium - 0.2

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
8
:
2
Chicory
Chicory
Contains more Vitamin A +6410.3%
Contains more Vitamin C +17.9%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +469.7%
Contains more Folate +110.8%
Contains more Vitamin B6 +162.5%
Equal in Vitamin B1 - 0.062
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%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
Contains more Vitamin A +6410.3%
Contains more Vitamin C +17.9%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +469.7%
Contains more Folate +110.8%
Contains more Vitamin B6 +162.5%
Equal in Vitamin B1 - 0.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Chicory
Chicory
Contains more Protein +27.8%
Contains more Fats +80%
Contains more Other +172.9%
Contains more Carbs +30.3%
Equal in Water - 94.52
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more Protein +27.8%
Contains more Fats +80%
Contains more Other +172.9%
Contains more Carbs +30.3%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
2
:
1
Chicory
Chicory
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +84.1%
Contains less Saturated Fat -42.9%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +84.1%
Contains less Saturated Fat -42.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Chicory Opinion
Net carbs 0.27g 0.9g Chicory
Protein 1.15g 0.9g Escarole
Fats 0.18g 0.1g Escarole
Carbs 3.07g 4g Chicory
Calories 19kcal 17kcal Escarole
Sugar 0.23g Chicory
Fiber 2.8g 3.1g Chicory
Calcium 46mg 19mg Escarole
Iron 0.72mg 0.24mg Escarole
Magnesium 13mg 10mg Escarole
Phosphorus 22mg 26mg Chicory
Potassium 245mg 211mg Escarole
Sodium 19mg 2mg Chicory
Zinc 0.69mg 0.16mg Escarole
Copper 0.087mg 0.051mg Escarole
Manganese 0.385mg 0.1mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 1888IU 29IU Escarole
Vitamin A RAE 94µg 1µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 2.8mg Escarole
Vitamin B1 0.059mg 0.062mg Chicory
Vitamin B2 0.062mg 0.027mg Escarole
Vitamin B3 0.312mg 0.16mg Escarole
Vitamin B5 0.826mg 0.145mg Escarole
Vitamin B6 0.016mg 0.042mg Chicory
Folate 78µg 37µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg 0.016mg Chicory
Threonine 0.046mg 0.025mg Escarole
Isoleucine 0.066mg 0.054mg Escarole
Leucine 0.09mg 0.039mg Escarole
Lysine 0.058mg 0.035mg Escarole
Methionine 0.013mg 0.005mg Escarole
Phenylalanine 0.049mg 0.022mg Escarole
Valine 0.058mg 0.041mg Escarole
Histidine 0.021mg 0.015mg Escarole
Saturated Fat 0.042g 0.024g Chicory
Monounsaturated Fat 0.004g 0.002g Escarole
Polyunsaturated fat 0.081g 0.044g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Chicory
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
7%
Chicory
Minerals Daily Need Coverage Score
18%
Escarole
9%
Chicory

Comparison summary

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 is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.018g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.