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  6. Escarole vs. Shallot

Escarole vs. Shallot — In-Depth Nutrition Comparison

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Differences between Escarole and Shallot

  • Escarole has more Vitamin K, Folate, Vitamin B5, and Vitamin A RAE, while Shallot has more Vitamin B6, Iron, Phosphorus, and Vitamin C.
  • Escarole's daily need coverage for Vitamin K is 176% higher.

The food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Shallots, raw.

Infographic

Escarole vs Shallot 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
Shallot
Shallot
Contains more Calcium +24.3%
Contains more Zinc +72.5%
Contains more Manganese +31.8%
Contains more Iron +66.7%
Contains more Magnesium +61.5%
Contains more Phosphorus +172.7%
Contains more Potassium +36.3%
Contains less Sodium -36.8%
Contains more Selenium +500%
Equal in Copper - 0.088
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +24.3%
Contains more Zinc +72.5%
Contains more Manganese +31.8%
Contains more Iron +66.7%
Contains more Magnesium +61.5%
Contains more Phosphorus +172.7%
Contains more Potassium +36.3%
Contains less Sodium -36.8%
Contains more Selenium +500%
Equal in Copper - 0.088

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
7
:
3
Shallot
Shallot
Contains more Vitamin A +47100%
Contains more Vitamin E +900%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +184.8%
Contains more Folate +129.4%
Contains more Vitamin K +26387.5%
Contains more Vitamin C +142.4%
Contains more Vitamin B6 +2056.3%
Equal in Vitamin B1 - 0.06
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%
Shallot
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +47100%
Contains more Vitamin E +900%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +184.8%
Contains more Folate +129.4%
Contains more Vitamin K +26387.5%
Contains more Vitamin C +142.4%
Contains more Vitamin B6 +2056.3%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Shallot
Shallot
Contains more Fats +80%
Contains more Water +18.2%
Contains more Other +63.8%
Contains more Protein +117.4%
Contains more Carbs +447.2%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +80%
Contains more Water +18.2%
Contains more Other +63.8%
Contains more Protein +117.4%
Contains more Carbs +447.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Shallot
Shallot
Contains more Polyunsaturated fat +107.7%
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +250%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Polyunsaturated fat +107.7%
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +250%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Shallot Opinion
Net carbs 0.27g 13.6g Shallot
Protein 1.15g 2.5g Shallot
Fats 0.18g 0.1g Escarole
Carbs 3.07g 16.8g Shallot
Calories 19kcal 72kcal Shallot
Sugar 0.23g 7.87g Escarole
Fiber 2.8g 3.2g Shallot
Calcium 46mg 37mg Escarole
Iron 0.72mg 1.2mg Shallot
Magnesium 13mg 21mg Shallot
Phosphorus 22mg 60mg Shallot
Potassium 245mg 334mg Shallot
Sodium 19mg 12mg Shallot
Zinc 0.69mg 0.4mg Escarole
Copper 0.087mg 0.088mg Shallot
Manganese 0.385mg 0.292mg Escarole
Selenium 0.2µg 1.2µg Shallot
Vitamin A 1888IU 4IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.04mg Escarole
Vitamin C 3.3mg 8mg Shallot
Vitamin B1 0.059mg 0.06mg Shallot
Vitamin B2 0.062mg 0.02mg Escarole
Vitamin B3 0.312mg 0.2mg Escarole
Vitamin B5 0.826mg 0.29mg Escarole
Vitamin B6 0.016mg 0.345mg Shallot
Folate 78µg 34µg Escarole
Vitamin K 211.9µg 0.8µg Escarole
Tryptophan 0.005mg 0.028mg Shallot
Threonine 0.046mg 0.098mg Shallot
Isoleucine 0.066mg 0.106mg Shallot
Leucine 0.09mg 0.149mg Shallot
Lysine 0.058mg 0.125mg Shallot
Methionine 0.013mg 0.027mg Shallot
Phenylalanine 0.049mg 0.081mg Shallot
Valine 0.058mg 0.11mg Shallot
Histidine 0.021mg 0.043mg Shallot
Saturated Fat 0.042g 0.017g Shallot
Monounsaturated Fat 0.004g 0.014g Shallot
Polyunsaturated fat 0.081g 0.039g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
18%
Escarole
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.025g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 7.64g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 30)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.3)
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 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.

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.