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  6. Escarole vs. Pea

Escarole vs. Pea — In-Depth Nutrition Comparison

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How are Escarole and Pea different?

  • Escarole is higher in Vitamin K, however, Pea is richer in Vitamin B5, Vitamin B1, Vitamin B6, Phosphorus, Vitamin C, Fiber, Vitamin B3, Iron, and Copper.
  • Daily need coverage for Vitamin B5 from Pea is 3043% higher.
  • Escarole contains 8 times more Vitamin K than Pea. While Escarole contains 211.9µg of Vitamin K, Pea contains only 25.9µg.

Escarole, cooked, boiled, drained, no salt added and Peas, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Escarole vs Pea 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
1
:
9
Pea
Pea
Contains more Calcium +70.4%
Contains more Iron +113.9%
Contains more Magnesium +200%
Contains more Phosphorus +431.8%
Contains more Potassium +10.6%
Contains less Sodium -84.2%
Contains more Zinc +72.5%
Contains more Copper +98.9%
Contains more Manganese +36.4%
Contains more Selenium +850%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Calcium +70.4%
Contains more Iron +113.9%
Contains more Magnesium +200%
Contains more Phosphorus +431.8%
Contains more Potassium +10.6%
Contains less Sodium -84.2%
Contains more Zinc +72.5%
Contains more Copper +98.9%
Contains more Manganese +36.4%
Contains more Selenium +850%

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
4
:
6
Pea
Pea
Contains more Vitamin A +135.7%
Contains more Vitamin E +185.7%
Contains more Folate +23.8%
Contains more Vitamin K +718.1%
Contains more Vitamin C +330.3%
Contains more Vitamin B1 +339%
Contains more Vitamin B2 +140.3%
Contains more Vitamin B3 +547.8%
Contains more Vitamin B5 +18423%
Contains more Vitamin B6 +1250%
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%
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin A +135.7%
Contains more Vitamin E +185.7%
Contains more Folate +23.8%
Contains more Vitamin K +718.1%
Contains more Vitamin C +330.3%
Contains more Vitamin B1 +339%
Contains more Vitamin B2 +140.3%
Contains more Vitamin B3 +547.8%
Contains more Vitamin B5 +18423%
Contains more Vitamin B6 +1250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Pea
Pea
Contains more Water +21.1%
Contains more Other +42.4%
Contains more Protein +366.1%
Contains more Fats +22.2%
Contains more Carbs +409.1%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Water +21.1%
Contains more Other +42.4%
Contains more Protein +366.1%
Contains more Fats +22.2%
Contains more Carbs +409.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
0
:
3
Pea
Pea
Contains more Monounsaturated Fat +375%
Contains more Polyunsaturated fat +25.9%
Equal in Saturated Fat - 0.039
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +375%
Contains more Polyunsaturated fat +25.9%
Equal in Saturated Fat - 0.039

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Pea
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar 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 Pea Opinion
Net carbs 0.27g 10.13g Pea
Protein 1.15g 5.36g Pea
Fats 0.18g 0.22g Pea
Carbs 3.07g 15.63g Pea
Calories 19kcal 84kcal Pea
Fructose 0.41g Pea
Sugar 0.23g 5.93g Escarole
Fiber 2.8g 5.5g Pea
Calcium 46mg 27mg Escarole
Iron 0.72mg 1.54mg Pea
Magnesium 13mg 39mg Pea
Phosphorus 22mg 117mg Pea
Potassium 245mg 271mg Pea
Sodium 19mg 3mg Pea
Zinc 0.69mg 1.19mg Pea
Copper 0.087mg 0.173mg Pea
Manganese 0.385mg 0.525mg Pea
Selenium 0.2µg 1.9µg Pea
Vitamin A 1888IU 801IU Escarole
Vitamin A RAE 94µg 40µg Escarole
Vitamin E 0.4mg 0.14mg Escarole
Vitamin C 3.3mg 14.2mg Pea
Vitamin B1 0.059mg 0.259mg Pea
Vitamin B2 0.062mg 0.149mg Pea
Vitamin B3 0.312mg 2.021mg Pea
Vitamin B5 0.826mg 153mg Pea
Vitamin B6 0.016mg 0.216mg Pea
Folate 78µg 63µg Escarole
Vitamin K 211.9µg 25.9µg Escarole
Tryptophan 0.005mg 0.037mg Pea
Threonine 0.046mg 0.201mg Pea
Isoleucine 0.066mg 0.193mg Pea
Leucine 0.09mg 0.32mg Pea
Lysine 0.058mg 0.314mg Pea
Methionine 0.013mg 0.081mg Pea
Phenylalanine 0.049mg 0.198mg Pea
Valine 0.058mg 0.232mg Pea
Histidine 0.021mg 0.105mg Pea
Saturated Fat 0.042g 0.039g Pea
Monounsaturated Fat 0.004g 0.019g Pea
Polyunsaturated fat 0.081g 0.102g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Pea
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
798%
Pea
Minerals Daily Need Coverage Score
18%
Escarole
34%
Pea

Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 5.7g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 54)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.3)
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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.