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  6. Escarole vs. Onion

Escarole vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between Escarole and Onion?

  • Escarole is richer in Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, Iron, and Copper, yet Onion is richer in Vitamin B6.
  • Escarole's daily need coverage for Vitamin K is 176% higher.

We used Escarole, cooked, boiled, drained, no salt added and Onions, raw types in this comparison.

Infographic

Escarole vs Onion 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
:
3
Onion
Onion
Contains more Calcium +100%
Contains more Iron +242.9%
Contains more Magnesium +30%
Contains more Potassium +67.8%
Contains more Zinc +305.9%
Contains more Copper +123.1%
Contains more Manganese +198.4%
Contains more Phosphorus +31.8%
Contains less Sodium -78.9%
Contains more Selenium +150%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +100%
Contains more Iron +242.9%
Contains more Magnesium +30%
Contains more Potassium +67.8%
Contains more Zinc +305.9%
Contains more Copper +123.1%
Contains more Manganese +198.4%
Contains more Phosphorus +31.8%
Contains less Sodium -78.9%
Contains more Selenium +150%

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
Onion
Onion
Contains more Vitamin A +94300%
Contains more Vitamin E +1900%
Contains more Vitamin B1 +28.3%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B3 +169%
Contains more Vitamin B5 +571.5%
Contains more Folate +310.5%
Contains more Vitamin K +52875%
Contains more Vitamin C +124.2%
Contains more Vitamin B6 +650%
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +94300%
Contains more Vitamin E +1900%
Contains more Vitamin B1 +28.3%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B3 +169%
Contains more Vitamin B5 +571.5%
Contains more Folate +310.5%
Contains more Vitamin K +52875%
Contains more Vitamin C +124.2%
Contains more Vitamin B6 +650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
4
:
1
Onion
Onion
Contains more Fats +80%
Contains more Other +274.3%
Contains more Carbs +204.2%
Equal in Protein - 1.1
Equal in Water - 89.11
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Fats +80%
Contains more Other +274.3%
Contains more Carbs +204.2%
Equal in Protein - 1.1
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
1
Onion
Onion
Contains more Polyunsaturated fat +376.5%
Contains more Monounsaturated Fat +225%
Equal in Saturated Fat - 0.042
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Polyunsaturated fat +376.5%
Contains more Monounsaturated Fat +225%
Equal in Saturated Fat - 0.042

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Onion Opinion
Net carbs 0.27g 7.64g Onion
Protein 1.15g 1.1g Escarole
Fats 0.18g 0.1g Escarole
Carbs 3.07g 9.34g Onion
Calories 19kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 0.23g 4.24g Escarole
Fiber 2.8g 1.7g Escarole
Calcium 46mg 23mg Escarole
Iron 0.72mg 0.21mg Escarole
Magnesium 13mg 10mg Escarole
Phosphorus 22mg 29mg Onion
Potassium 245mg 146mg Escarole
Sodium 19mg 4mg Onion
Zinc 0.69mg 0.17mg Escarole
Copper 0.087mg 0.039mg Escarole
Manganese 0.385mg 0.129mg Escarole
Selenium 0.2µg 0.5µg Onion
Vitamin A 1888IU 2IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.02mg Escarole
Vitamin C 3.3mg 7.4mg Onion
Vitamin B1 0.059mg 0.046mg Escarole
Vitamin B2 0.062mg 0.027mg Escarole
Vitamin B3 0.312mg 0.116mg Escarole
Vitamin B5 0.826mg 0.123mg Escarole
Vitamin B6 0.016mg 0.12mg Onion
Folate 78µg 19µg Escarole
Vitamin K 211.9µg 0.4µg Escarole
Tryptophan 0.005mg 0.014mg Onion
Threonine 0.046mg 0.021mg Escarole
Isoleucine 0.066mg 0.014mg Escarole
Leucine 0.09mg 0.025mg Escarole
Lysine 0.058mg 0.039mg Escarole
Methionine 0.013mg 0.002mg Escarole
Phenylalanine 0.049mg 0.025mg Escarole
Valine 0.058mg 0.021mg Escarole
Histidine 0.021mg 0.014mg Escarole
Saturated Fat 0.042g 0.042g
Monounsaturated Fat 0.004g 0.013g Onion
Polyunsaturated fat 0.081g 0.017g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Onion
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
8%
Onion
Minerals Daily Need Coverage Score
18%
Escarole
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 15mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.01g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 15)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.042 g)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.