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  6. Escarole vs. Lotus root

Escarole vs. Lotus root — In-Depth Nutrition Comparison

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How are Escarole and Lotus root different?

  • Escarole is richer in Folate, Vitamin A RAE, and Vitamin B5, while Lotus root is higher in Vitamin C, Copper, Vitamin B6, Vitamin B2, Phosphorus, Potassium, and Vitamin B1.
  • Lotus root covers your daily need of Vitamin C 45% more than Escarole.

Escarole, cooked, boiled, drained, no salt added and Lotus root, raw types were used in this article.

Infographic

Escarole vs Lotus root 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
Lotus root
Lotus root
Contains less Sodium -52.5%
Contains more Zinc +76.9%
Contains more Manganese +47.5%
Contains more Iron +61.1%
Contains more Magnesium +76.9%
Contains more Phosphorus +354.5%
Contains more Potassium +126.9%
Contains more Copper +195.4%
Contains more Selenium +250%
Equal in Calcium - 45
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains less Sodium -52.5%
Contains more Zinc +76.9%
Contains more Manganese +47.5%
Contains more Iron +61.1%
Contains more Magnesium +76.9%
Contains more Phosphorus +354.5%
Contains more Potassium +126.9%
Contains more Copper +195.4%
Contains more Selenium +250%
Equal in Calcium - 45

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
5
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B5 +119.1%
Contains more Folate +500%
Contains more Vitamin C +1233.3%
Contains more Vitamin B1 +171.2%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +1512.5%
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%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +119.1%
Contains more Folate +500%
Contains more Vitamin C +1233.3%
Contains more Vitamin B1 +171.2%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +1512.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Lotus root
Lotus root
Contains more Fats +80%
Contains more Water +19.2%
Contains more Other +35.1%
Contains more Protein +126.1%
Contains more Carbs +461.2%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more Fats +80%
Contains more Water +19.2%
Contains more Other +35.1%
Contains more Protein +126.1%
Contains more Carbs +461.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Lotus root
Lotus root
Contains more Polyunsaturated fat +305%
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +400%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Polyunsaturated fat +305%
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Lotus root Opinion
Net carbs 0.27g 12.33g Lotus root
Protein 1.15g 2.6g Lotus root
Fats 0.18g 0.1g Escarole
Carbs 3.07g 17.23g Lotus root
Calories 19kcal 74kcal Lotus root
Sugar 0.23g Lotus root
Fiber 2.8g 4.9g Lotus root
Calcium 46mg 45mg Escarole
Iron 0.72mg 1.16mg Lotus root
Magnesium 13mg 23mg Lotus root
Phosphorus 22mg 100mg Lotus root
Potassium 245mg 556mg Lotus root
Sodium 19mg 40mg Escarole
Zinc 0.69mg 0.39mg Escarole
Copper 0.087mg 0.257mg Lotus root
Manganese 0.385mg 0.261mg Escarole
Selenium 0.2µg 0.7µg Lotus root
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 44mg Lotus root
Vitamin B1 0.059mg 0.16mg Lotus root
Vitamin B2 0.062mg 0.22mg Lotus root
Vitamin B3 0.312mg 0.4mg Lotus root
Vitamin B5 0.826mg 0.377mg Escarole
Vitamin B6 0.016mg 0.258mg Lotus root
Folate 78µg 13µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg 0.02mg Lotus root
Threonine 0.046mg 0.051mg Lotus root
Isoleucine 0.066mg 0.054mg Escarole
Leucine 0.09mg 0.069mg Escarole
Lysine 0.058mg 0.094mg Lotus root
Methionine 0.013mg 0.022mg Lotus root
Phenylalanine 0.049mg 0.047mg Escarole
Valine 0.058mg 0.055mg Escarole
Histidine 0.021mg 0.038mg Lotus root
Saturated Fat 0.042g 0.03g Lotus root
Monounsaturated Fat 0.004g 0.02g Lotus root
Polyunsaturated fat 0.081g 0.02g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Lotus root
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%
Lotus root
Minerals Daily Need Coverage Score
18%
Escarole
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.012g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 33)
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 ($)
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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.