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  6. Escarole vs. Fennel

Escarole vs. Fennel — In-Depth Nutrition Comparison

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Differences between Escarole and Fennel

  • Escarole has more Vitamin K, Folate, Vitamin B5, Manganese, and Vitamin A RAE, while Fennel has more Vitamin C.
  • Escarole's daily need coverage for Vitamin K is 124% higher.
  • Fennel contains 4 times less Vitamin B5 than Escarole. Escarole contains 0.826mg of Vitamin B5, while Fennel contains 0.232mg.
  • The amount of Sugar in Escarole is lower.

The food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Fennel, bulb, raw.

Infographic

Escarole vs Fennel 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
4
:
6
Fennel
Fennel
Contains less Sodium -63.5%
Contains more Zinc +245%
Contains more Copper +31.8%
Contains more Manganese +101.6%
Contains more Magnesium +30.8%
Contains more Phosphorus +127.3%
Contains more Potassium +69%
Contains more Selenium +250%
Equal in Calcium - 49
Equal in Iron - 0.73
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains less Sodium -63.5%
Contains more Zinc +245%
Contains more Copper +31.8%
Contains more Manganese +101.6%
Contains more Magnesium +30.8%
Contains more Phosphorus +127.3%
Contains more Potassium +69%
Contains more Selenium +250%
Equal in Calcium - 49
Equal in Iron - 0.73

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
6
:
4
Fennel
Fennel
Contains more Vitamin A +96.1%
Contains more Vitamin B1 +490%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B5 +256%
Contains more Folate +188.9%
Contains more Vitamin K +237.4%
Contains more Vitamin E +45%
Contains more Vitamin C +263.6%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B6 +193.8%
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%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin A +96.1%
Contains more Vitamin B1 +490%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B5 +256%
Contains more Folate +188.9%
Contains more Vitamin K +237.4%
Contains more Vitamin E +45%
Contains more Vitamin C +263.6%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B6 +193.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Fennel
Fennel
Contains more Other +24.8%
Contains more Fats +11.1%
Contains more Carbs +137.8%
Equal in Protein - 1.24
Equal in Water - 90.21
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Other +24.8%
Contains more Fats +11.1%
Contains more Carbs +137.8%
Equal in Protein - 1.24
Equal in Water - 90.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Fennel
Fennel
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +108.6%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +108.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Fennel Opinion
Net carbs 0.27g 4.2g Fennel
Protein 1.15g 1.24g Fennel
Fats 0.18g 0.2g Fennel
Carbs 3.07g 7.3g Fennel
Calories 19kcal 31kcal Fennel
Sugar 0.23g 3.93g Escarole
Fiber 2.8g 3.1g Fennel
Calcium 46mg 49mg Fennel
Iron 0.72mg 0.73mg Fennel
Magnesium 13mg 17mg Fennel
Phosphorus 22mg 50mg Fennel
Potassium 245mg 414mg Fennel
Sodium 19mg 52mg Escarole
Zinc 0.69mg 0.2mg Escarole
Copper 0.087mg 0.066mg Escarole
Manganese 0.385mg 0.191mg Escarole
Selenium 0.2µg 0.7µg Fennel
Vitamin A 1888IU 963IU Escarole
Vitamin A RAE 94µg 48µg Escarole
Vitamin E 0.4mg 0.58mg Fennel
Vitamin C 3.3mg 12mg Fennel
Vitamin B1 0.059mg 0.01mg Escarole
Vitamin B2 0.062mg 0.032mg Escarole
Vitamin B3 0.312mg 0.64mg Fennel
Vitamin B5 0.826mg 0.232mg Escarole
Vitamin B6 0.016mg 0.047mg Fennel
Folate 78µg 27µg Escarole
Vitamin K 211.9µg 62.8µg 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 0.09g Escarole
Monounsaturated Fat 0.004g 0.068g Fennel
Polyunsaturated fat 0.081g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Fennel
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
28%
Fennel
Minerals Daily Need Coverage Score
18%
Escarole
18%
Fennel

Comparison summary

Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 3.7g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 45)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.