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  6. Escarole vs. Water chestnuts

Escarole vs. Water chestnuts — In-Depth Nutrition Comparison

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Important differences between Escarole and Water chestnuts

  • Escarole has more Vitamin K, Folate, Vitamin A RAE, Iron, and Vitamin B5, however, Water chestnuts has more Copper, Vitamin B6, Vitamin B2, Potassium, and Vitamin B1.
  • Escarole's daily need coverage for Vitamin K is 176% more.

The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Waterchestnuts, chinese, (matai), raw.

Infographic

Escarole vs Water chestnuts 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
4
:
6
Water chestnuts
Water chestnuts
Contains more Calcium +318.2%
Contains more Iron +1100%
Contains more Zinc +38%
Contains more Manganese +16.3%
Contains more Magnesium +69.2%
Contains more Phosphorus +186.4%
Contains more Potassium +138.4%
Contains less Sodium -26.3%
Contains more Copper +274.7%
Contains more Selenium +250%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +318.2%
Contains more Iron +1100%
Contains more Zinc +38%
Contains more Manganese +16.3%
Contains more Magnesium +69.2%
Contains more Phosphorus +186.4%
Contains more Potassium +138.4%
Contains less Sodium -26.3%
Contains more Copper +274.7%
Contains more Selenium +250%

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
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin B5 +72.4%
Contains more Folate +387.5%
Contains more Vitamin K +70533.3%
Contains more Vitamin E +200%
Contains more Vitamin C +21.2%
Contains more Vitamin B1 +137.3%
Contains more Vitamin B2 +222.6%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1950%
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%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +72.4%
Contains more Folate +387.5%
Contains more Vitamin K +70533.3%
Contains more Vitamin E +200%
Contains more Vitamin C +21.2%
Contains more Vitamin B1 +137.3%
Contains more Vitamin B2 +222.6%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Water chestnuts
Water chestnuts
Contains more Fats +80%
Contains more Water +28.4%
Contains more Other +19.1%
Contains more Protein +21.7%
Contains more Carbs +679.8%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Fats +80%
Contains more Water +28.4%
Contains more Other +19.1%
Contains more Protein +21.7%
Contains more Carbs +679.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +88.4%
Contains less Saturated Fat -38.1%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +88.4%
Contains less Saturated Fat -38.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Water chestnuts Opinion
Net carbs 0.27g 20.94g Water chestnuts
Protein 1.15g 1.4g Water chestnuts
Fats 0.18g 0.1g Escarole
Carbs 3.07g 23.94g Water chestnuts
Calories 19kcal 97kcal Water chestnuts
Sugar 0.23g 4.8g Escarole
Fiber 2.8g 3g Water chestnuts
Calcium 46mg 11mg Escarole
Iron 0.72mg 0.06mg Escarole
Magnesium 13mg 22mg Water chestnuts
Phosphorus 22mg 63mg Water chestnuts
Potassium 245mg 584mg Water chestnuts
Sodium 19mg 14mg Water chestnuts
Zinc 0.69mg 0.5mg Escarole
Copper 0.087mg 0.326mg Water chestnuts
Manganese 0.385mg 0.331mg Escarole
Selenium 0.2µg 0.7µg Water chestnuts
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 1.2mg Water chestnuts
Vitamin C 3.3mg 4mg Water chestnuts
Vitamin B1 0.059mg 0.14mg Water chestnuts
Vitamin B2 0.062mg 0.2mg Water chestnuts
Vitamin B3 0.312mg 1mg Water chestnuts
Vitamin B5 0.826mg 0.479mg Escarole
Vitamin B6 0.016mg 0.328mg Water chestnuts
Folate 78µg 16µg Escarole
Vitamin K 211.9µg 0.3µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.026g Water chestnuts
Monounsaturated Fat 0.004g 0.002g Escarole
Polyunsaturated fat 0.081g 0.043g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Water chestnuts
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
21%
Water chestnuts
Minerals Daily Need Coverage Score
18%
Escarole
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.57g)
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 ($)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.