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  6. Escarole vs. Vegetable

Escarole vs. Vegetable — In-Depth Nutrition Comparison

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How are Escarole and Vegetable different?

  • Escarole is richer in Vitamin K, Folate, and Vitamin B5, while Vegetable is higher in Vitamin A RAE, and Fiber.
  • Escarole covers your daily need of Vitamin K 157% more than Vegetable.
  • Escarole contains 5 times more Vitamin B5 than Vegetable. Escarole contains 0.826mg of Vitamin B5, while Vegetable contains 0.151mg.

Escarole, cooked, boiled, drained, no salt added and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Escarole vs Vegetable 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
6
:
4
Vegetable
Vegetable
Contains more Calcium +84%
Contains more Potassium +45%
Contains less Sodium -45.7%
Contains more Zinc +40.8%
Contains more Iron +13.9%
Contains more Magnesium +69.2%
Contains more Phosphorus +131.8%
Contains more Selenium +50%
Equal in Copper - 0.083
Equal in Manganese - 0.379
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +84%
Contains more Potassium +45%
Contains less Sodium -45.7%
Contains more Zinc +40.8%
Contains more Iron +13.9%
Contains more Magnesium +69.2%
Contains more Phosphorus +131.8%
Contains more Selenium +50%
Equal in Copper - 0.083
Equal in Manganese - 0.379

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
Vegetable
Vegetable
Contains more Vitamin B5 +447%
Contains more Folate +310.5%
Contains more Vitamin K +801.7%
Contains more Vitamin A +126.5%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B3 +172.8%
Contains more Vitamin B6 +362.5%
Equal in Vitamin E - 0.38
Equal in Vitamin C - 3.2
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin B5 +447%
Contains more Folate +310.5%
Contains more Vitamin K +801.7%
Contains more Vitamin A +126.5%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B3 +172.8%
Contains more Vitamin B6 +362.5%
Equal in Vitamin E - 0.38
Equal in Vitamin C - 3.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Vegetable
Vegetable
Contains more Fats +20%
Contains more Water +13.3%
Contains more Other +95.5%
Contains more Protein +148.7%
Contains more Carbs +326.4%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +20%
Contains more Water +13.3%
Contains more Other +95.5%
Contains more Protein +148.7%
Contains more Carbs +326.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Vegetable
Vegetable
Contains more Polyunsaturated fat +12.5%
Contains less Saturated Fat -26.2%
Contains more Monounsaturated Fat +150%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Polyunsaturated fat +12.5%
Contains less Saturated Fat -26.2%
Contains more Monounsaturated Fat +150%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Vegetable
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Vegetable Opinion
Net carbs 0.27g 8.69g Vegetable
Protein 1.15g 2.86g Vegetable
Fats 0.18g 0.15g Escarole
Carbs 3.07g 13.09g Vegetable
Calories 19kcal 65kcal Vegetable
Sugar 0.23g 3.12g Escarole
Fiber 2.8g 4.4g Vegetable
Calcium 46mg 25mg Escarole
Iron 0.72mg 0.82mg Vegetable
Magnesium 13mg 22mg Vegetable
Phosphorus 22mg 51mg Vegetable
Potassium 245mg 169mg Escarole
Sodium 19mg 35mg Escarole
Zinc 0.69mg 0.49mg Escarole
Copper 0.087mg 0.083mg Escarole
Manganese 0.385mg 0.379mg Escarole
Selenium 0.2µg 0.3µg Vegetable
Vitamin A 1888IU 4277IU Vegetable
Vitamin A RAE 94µg 214µg Vegetable
Vitamin E 0.4mg 0.38mg Escarole
Vitamin C 3.3mg 3.2mg Escarole
Vitamin B1 0.059mg 0.071mg Vegetable
Vitamin B2 0.062mg 0.12mg Vegetable
Vitamin B3 0.312mg 0.851mg Vegetable
Vitamin B5 0.826mg 0.151mg Escarole
Vitamin B6 0.016mg 0.074mg Vegetable
Folate 78µg 19µg Escarole
Vitamin K 211.9µg 23.5µg Escarole
Tryptophan 0.005mg 0.029mg Vegetable
Threonine 0.046mg 0.115mg Vegetable
Isoleucine 0.066mg 0.139mg Vegetable
Leucine 0.09mg 0.19mg Vegetable
Lysine 0.058mg 0.17mg Vegetable
Methionine 0.013mg 0.034mg Vegetable
Phenylalanine 0.049mg 0.12mg Vegetable
Valine 0.058mg 0.149mg Vegetable
Histidine 0.021mg 0.073mg Vegetable
Saturated Fat 0.042g 0.031g Vegetable
Monounsaturated Fat 0.004g 0.01g Vegetable
Polyunsaturated fat 0.081g 0.072g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
18%
Escarole
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.011g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 2.89g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 66)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.