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  6. Escarole vs. Peppers

Escarole vs. Peppers — In-Depth Nutrition Comparison

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The main differences between Escarole and Peppers

  • Escarole has more Vitamin K, Vitamin B5, Folate, Manganese, and Fiber, however, Peppers has more Vitamin C, Vitamin B6, Copper, and Iron.
  • Daily need coverage for Vitamin C from Peppers is 266% higher.
  • Peppers have 15 times less Vitamin K than Escarole. Escarole has 211.9µg of Vitamin K, while Peppers have 14.3µg.

Food types used in this article are Escarole, cooked, boiled, drained, no salt added and Peppers, hot chili, green, raw.

Infographic

Escarole vs Peppers 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
Peppers
Peppers
Contains more Calcium +155.6%
Contains more Zinc +130%
Contains more Manganese +62.4%
Contains more Iron +66.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +109.1%
Contains more Potassium +38.8%
Contains less Sodium -63.2%
Contains more Copper +100%
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%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +155.6%
Contains more Zinc +130%
Contains more Manganese +62.4%
Contains more Iron +66.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +109.1%
Contains more Potassium +38.8%
Contains less Sodium -63.2%
Contains more Copper +100%
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
4
:
6
Peppers
Peppers
Contains more Vitamin A +60.1%
Contains more Vitamin B5 +1254.1%
Contains more Folate +239.1%
Contains more Vitamin K +1381.8%
Contains more Vitamin E +72.5%
Contains more Vitamin C +7248.5%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +204.5%
Contains more Vitamin B6 +1637.5%
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%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +60.1%
Contains more Vitamin B5 +1254.1%
Contains more Folate +239.1%
Contains more Vitamin K +1381.8%
Contains more Vitamin E +72.5%
Contains more Vitamin C +7248.5%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +204.5%
Contains more Vitamin B6 +1637.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Peppers
Peppers
Contains more Other +118.3%
Contains more Protein +73.9%
Contains more Fats +11.1%
Contains more Carbs +208.1%
Equal in Water - 87.74
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Other +118.3%
Contains more Protein +73.9%
Contains more Fats +11.1%
Contains more Carbs +208.1%
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
0
:
3
Peppers
Peppers
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +34.6%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +34.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Peppers Opinion
Net carbs 0.27g 7.96g Peppers
Protein 1.15g 2g Peppers
Fats 0.18g 0.2g Peppers
Carbs 3.07g 9.46g Peppers
Calories 19kcal 40kcal Peppers
Sugar 0.23g 5.1g Escarole
Fiber 2.8g 1.5g Escarole
Calcium 46mg 18mg Escarole
Iron 0.72mg 1.2mg Peppers
Magnesium 13mg 25mg Peppers
Phosphorus 22mg 46mg Peppers
Potassium 245mg 340mg Peppers
Sodium 19mg 7mg Peppers
Zinc 0.69mg 0.3mg Escarole
Copper 0.087mg 0.174mg Peppers
Manganese 0.385mg 0.237mg Escarole
Selenium 0.2µg 0.5µg Peppers
Vitamin A 1888IU 1179IU Escarole
Vitamin A RAE 94µg 59µg Escarole
Vitamin E 0.4mg 0.69mg Peppers
Vitamin C 3.3mg 242.5mg Peppers
Vitamin B1 0.059mg 0.09mg Peppers
Vitamin B2 0.062mg 0.09mg Peppers
Vitamin B3 0.312mg 0.95mg Peppers
Vitamin B5 0.826mg 0.061mg Escarole
Vitamin B6 0.016mg 0.278mg Peppers
Folate 78µg 23µg Escarole
Vitamin K 211.9µg 14.3µg Escarole
Tryptophan 0.005mg 0.026mg Peppers
Threonine 0.046mg 0.074mg Peppers
Isoleucine 0.066mg 0.065mg Escarole
Leucine 0.09mg 0.105mg Peppers
Lysine 0.058mg 0.089mg Peppers
Methionine 0.013mg 0.024mg Peppers
Phenylalanine 0.049mg 0.062mg Peppers
Valine 0.058mg 0.084mg Peppers
Histidine 0.021mg 0.041mg Peppers
Saturated Fat 0.042g 0.021g Peppers
Monounsaturated Fat 0.004g 0.011g Peppers
Polyunsaturated fat 0.081g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Peppers
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
90%
Peppers
Minerals Daily Need Coverage Score
18%
Escarole
22%
Peppers

Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.87g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 10)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.