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  6. Escarole vs. Parsnip

Escarole vs. Parsnip — In-Depth Nutrition Comparison

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Important differences between Escarole and Parsnip

  • Escarole has more Vitamin K, and Vitamin A RAE, however, Parsnip has more Vitamin C, Fiber, Manganese, Vitamin E , Phosphorus, and Vitamin B6.
  • Escarole's daily need coverage for Vitamin K is 158% more.

The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Parsnips, raw.

Infographic

Escarole vs Parsnip 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
3
:
7
Parsnip
Parsnip
Contains more Calcium +27.8%
Contains more Iron +22%
Contains more Zinc +16.9%
Contains more Magnesium +123.1%
Contains more Phosphorus +222.7%
Contains more Potassium +53.1%
Contains less Sodium -47.4%
Contains more Copper +37.9%
Contains more Manganese +45.5%
Contains more Selenium +800%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Calcium +27.8%
Contains more Iron +22%
Contains more Zinc +16.9%
Contains more Magnesium +123.1%
Contains more Phosphorus +222.7%
Contains more Potassium +53.1%
Contains less Sodium -47.4%
Contains more Copper +37.9%
Contains more Manganese +45.5%
Contains more Selenium +800%

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
Parsnip
Parsnip
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24%
Contains more Vitamin B5 +37.7%
Contains more Folate +16.4%
Contains more Vitamin K +841.8%
Contains more Vitamin E +272.5%
Contains more Vitamin C +415.2%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +462.5%
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%
Parsnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24%
Contains more Vitamin B5 +37.7%
Contains more Folate +16.4%
Contains more Vitamin K +841.8%
Contains more Vitamin E +272.5%
Contains more Vitamin C +415.2%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +462.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Parsnip
Parsnip
Contains more Water +18.6%
Contains more Other +33.7%
Contains more Fats +66.7%
Contains more Carbs +486%
Equal in Protein - 1.2
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more Water +18.6%
Contains more Other +33.7%
Contains more Fats +66.7%
Contains more Carbs +486%
Equal in Protein - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
2
:
1
Parsnip
Parsnip
Contains less Saturated Fat -16%
Contains more Polyunsaturated fat +72.3%
Contains more Monounsaturated Fat +2700%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -16%
Contains more Polyunsaturated fat +72.3%
Contains more Monounsaturated Fat +2700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Parsnip Opinion
Net carbs 0.27g 13.09g Parsnip
Protein 1.15g 1.2g Parsnip
Fats 0.18g 0.3g Parsnip
Carbs 3.07g 17.99g Parsnip
Calories 19kcal 75kcal Parsnip
Sugar 0.23g 4.8g Escarole
Fiber 2.8g 4.9g Parsnip
Calcium 46mg 36mg Escarole
Iron 0.72mg 0.59mg Escarole
Magnesium 13mg 29mg Parsnip
Phosphorus 22mg 71mg Parsnip
Potassium 245mg 375mg Parsnip
Sodium 19mg 10mg Parsnip
Zinc 0.69mg 0.59mg Escarole
Copper 0.087mg 0.12mg Parsnip
Manganese 0.385mg 0.56mg Parsnip
Selenium 0.2µg 1.8µg Parsnip
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 1.49mg Parsnip
Vitamin C 3.3mg 17mg Parsnip
Vitamin B1 0.059mg 0.09mg Parsnip
Vitamin B2 0.062mg 0.05mg Escarole
Vitamin B3 0.312mg 0.7mg Parsnip
Vitamin B5 0.826mg 0.6mg Escarole
Vitamin B6 0.016mg 0.09mg Parsnip
Folate 78µg 67µg Escarole
Vitamin K 211.9µg 22.5µg 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 0.05g Escarole
Monounsaturated Fat 0.004g 0.112g Parsnip
Polyunsaturated fat 0.081g 0.047g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Parsnip
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
25%
Parsnip
Minerals Daily Need Coverage Score
18%
Escarole
26%
Parsnip

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 97)
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 minerals?
?
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.
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.