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  6. Escarole vs. Scallion

Escarole vs. Scallion — In-Depth Nutrition Comparison

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A recap on the differences between escarole and scallion

  • Escarole has more vitamin A, vitamin B5, and manganese; however, scallion is higher in vitamin C and iron.
  • Escarole covers your daily vitamin A needs 18% more than scallion.
  • Scallion contains 11 times less vitamin B5 than escarole. Escarole contains 0.826mg of vitamin B5, while scallion contains 0.075mg.
  • Escarole has less sugar.
  • The glycemic index of scallion is higher.

Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Escarole vs Scallion infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more ZincZinc +76.9%
Contains more ManganeseManganese +140.6%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +56.5%
Contains more PotassiumPotassium +12.7%
Contains more IronIron +105.6%
Contains more PhosphorusPhosphorus +68.2%
Contains less SodiumSodium -15.8%
Contains more SeleniumSelenium +200%
~equal in Copper ~0.083mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin AVitamin A +88%
Contains more Vitamin B5Vitamin B5 +1001.3%
Contains more FolateFolate +21.9%
Contains more CholineCholine +170.2%
Contains more Vitamin CVitamin C +469.7%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B3Vitamin B3 +68.3%
Contains more Vitamin B6Vitamin B6 +281.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~207µg

All nutrients comparison - raw data values

Nutrient Escarole Scallion DV% diff.
Vitamin C 3.3mg 18.8mg 17%
Vitamin B5 0.826mg 0.075mg 15%
Iron 0.72mg 1.48mg 10%
Manganese 0.385mg 0.16mg 10%
Vitamin A 94µg 50µg 5%
Folate 78µg 64µg 4%
Vitamin K 211.9µg 207µg 4%
Vitamin B6 0.016mg 0.061mg 3%
Zinc 0.69mg 0.39mg 3%
Calcium 46mg 72mg 3%
Magnesium 13mg 20mg 2%
Choline 15.4mg 5.7mg 2%
Phosphorus 22mg 37mg 2%
Selenium 0.2µg 0.6µg 1%
Carbs 3.07g 7.34g 1%
Vitamin B3 0.312mg 0.525mg 1%
Vitamin B2 0.062mg 0.08mg 1%
Protein 1.15g 1.83g 1%
Potassium 245mg 276mg 1%
Vitamin E 0.4mg 0.55mg 1%
Fiber 2.8g 2.6g 1%
Calories 19kcal 32kcal 1%
Fats 0.18g 0.19g 0%
Net carbs 0.27g 4.74g N/A
Sugar 0.23g 2.33g N/A
Copper 0.087mg 0.083mg 0%
Sodium 19mg 16mg 0%
Vitamin B1 0.059mg 0.055mg 0%
Saturated fat 0.042g 0.032g 0%
Monounsaturated fat 0.004g 0.027g 0%
Polyunsaturated fat 0.081g 0.074g 0%
Tryptophan 0.005mg 0.02mg 0%
Threonine 0.046mg 0.072mg 0%
Isoleucine 0.066mg 0.077mg 0%
Leucine 0.09mg 0.109mg 0%
Lysine 0.058mg 0.091mg 0%
Methionine 0.013mg 0.02mg 0%
Phenylalanine 0.049mg 0.059mg 0%
Valine 0.058mg 0.081mg 0%
Histidine 0.021mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more OtherOther +61.7%
Contains more ProteinProtein +59.1%
Contains more CarbsCarbs +139.1%
~equal in Fats ~0.19g
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +575%
~equal in Polyunsaturated fat ~0.074g

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.