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  6. Escarole vs. Turnip

Escarole vs. Turnip — In-Depth Nutrition Comparison

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How are Escarole and Turnip different?

  • Escarole is richer in Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, and Iron, while Turnip is higher in Vitamin C, and Vitamin B6.
  • Escarole covers your daily need of Vitamin K 176% more than Turnip.

Escarole, cooked, boiled, drained, no salt added and Turnips, raw types were used in this article.

Infographic

Escarole vs Turnip 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
8
:
2
Turnip
Turnip
Contains more Calcium +53.3%
Contains more Iron +140%
Contains more Magnesium +18.2%
Contains more Potassium +28.3%
Contains less Sodium -71.6%
Contains more Zinc +155.6%
Contains more Manganese +187.3%
Contains more Phosphorus +22.7%
Contains more Selenium +250%
Equal in Copper - 0.085
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Calcium +53.3%
Contains more Iron +140%
Contains more Magnesium +18.2%
Contains more Potassium +28.3%
Contains less Sodium -71.6%
Contains more Zinc +155.6%
Contains more Manganese +187.3%
Contains more Phosphorus +22.7%
Contains more Selenium +250%
Equal in Copper - 0.085

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
Turnip
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +1233.3%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B5 +313%
Contains more Folate +420%
Contains more Vitamin K +211800%
Contains more Vitamin C +536.4%
Contains more Vitamin B3 +28.2%
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%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1233.3%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B5 +313%
Contains more Folate +420%
Contains more Vitamin K +211800%
Contains more Vitamin C +536.4%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +462.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
4
:
1
Turnip
Turnip
Contains more Protein +27.8%
Contains more Fats +80%
Contains more Other +87.1%
Contains more Carbs +109.4%
Equal in Water - 91.87
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Protein +27.8%
Contains more Fats +80%
Contains more Other +87.1%
Contains more Carbs +109.4%
Equal in Water - 91.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Turnip
Turnip
Contains more Polyunsaturated fat +52.8%
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +50%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Polyunsaturated fat +52.8%
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Turnip Opinion
Net carbs 0.27g 4.63g Turnip
Protein 1.15g 0.9g Escarole
Fats 0.18g 0.1g Escarole
Carbs 3.07g 6.43g Turnip
Calories 19kcal 28kcal Turnip
Sugar 0.23g 3.8g Escarole
Fiber 2.8g 1.8g Escarole
Calcium 46mg 30mg Escarole
Iron 0.72mg 0.3mg Escarole
Magnesium 13mg 11mg Escarole
Phosphorus 22mg 27mg Turnip
Potassium 245mg 191mg Escarole
Sodium 19mg 67mg Escarole
Zinc 0.69mg 0.27mg Escarole
Copper 0.087mg 0.085mg Escarole
Manganese 0.385mg 0.134mg Escarole
Selenium 0.2µg 0.7µg Turnip
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.03mg Escarole
Vitamin C 3.3mg 21mg Turnip
Vitamin B1 0.059mg 0.04mg Escarole
Vitamin B2 0.062mg 0.03mg Escarole
Vitamin B3 0.312mg 0.4mg Turnip
Vitamin B5 0.826mg 0.2mg Escarole
Vitamin B6 0.016mg 0.09mg Turnip
Folate 78µg 15µg Escarole
Vitamin K 211.9µg 0.1µg Escarole
Tryptophan 0.005mg 0.009mg Turnip
Threonine 0.046mg 0.025mg Escarole
Isoleucine 0.066mg 0.036mg Escarole
Leucine 0.09mg 0.033mg Escarole
Lysine 0.058mg 0.036mg Escarole
Methionine 0.013mg 0.011mg Escarole
Phenylalanine 0.049mg 0.017mg Escarole
Valine 0.058mg 0.03mg Escarole
Histidine 0.021mg 0.014mg Escarole
Saturated Fat 0.042g 0.011g Turnip
Monounsaturated Fat 0.004g 0.006g Turnip
Polyunsaturated fat 0.081g 0.053g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Turnip
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
12%
Turnip
Minerals Daily Need Coverage Score
18%
Escarole
12%
Turnip

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.031g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 3.57g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.