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  6. Escarole vs. Watercress

Escarole vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between escarole and watercress

  • Escarole has more folate, vitamin B5, fiber, iron, and manganese; however, watercress is higher in vitamin C, vitamin K, vitamin A, vitamin B6, and calcium.
  • Watercress covers your daily vitamin C needs 44% more than escarole.
  • Watercress contains 9 times less folate than escarole. Escarole contains 78µg of folate, while watercress contains 9µg.
  • The glycemic index of watercress is higher.

Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Watercress, raw.

Infographic

Escarole vs Watercress infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +260%
Contains more CopperCopper +13%
Contains more ZincZinc +527.3%
Contains less SodiumSodium -53.7%
Contains more ManganeseManganese +57.8%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +160.9%
Contains more PotassiumPotassium +34.7%
Contains more PhosphorusPhosphorus +172.7%
Contains more SeleniumSelenium +350%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more FolateFolate +766.7%
Contains more CholineCholine +71.1%
Contains more Vitamin CVitamin C +1203%
Contains more Vitamin AVitamin A +70.2%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B6Vitamin B6 +706.3%
Contains more Vitamin KVitamin K +18%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Watercress DV% diff.
Vitamin C 3.3mg 43mg 44%
Vitamin K 211.9µg 250µg 32%
Folate 78µg 9µg 17%
Vitamin B5 0.826mg 0.31mg 10%
Fiber 2.8g 0.5g 9%
Vitamin B6 0.016mg 0.129mg 9%
Calcium 46mg 120mg 7%
Vitamin A 94µg 160µg 7%
Iron 0.72mg 0.2mg 7%
Manganese 0.385mg 0.244mg 6%
Phosphorus 22mg 60mg 5%
Zinc 0.69mg 0.11mg 5%
Vitamin B2 0.062mg 0.12mg 4%
Vitamin E 0.4mg 1mg 4%
Vitamin B1 0.059mg 0.09mg 3%
Potassium 245mg 330mg 3%
Magnesium 13mg 21mg 2%
Protein 1.15g 2.3g 2%
Sodium 19mg 41mg 1%
Carbs 3.07g 1.29g 1%
Selenium 0.2µg 0.9µg 1%
Choline 15.4mg 9mg 1%
Vitamin B3 0.312mg 0.2mg 1%
Copper 0.087mg 0.077mg 1%
Calories 19kcal 11kcal 0%
Fats 0.18g 0.1g 0%
Net carbs 0.27g 0.79g N/A
Sugar 0.23g 0.2g N/A
Saturated fat 0.042g 0.027g 0%
Monounsaturated fat 0.004g 0.008g 0%
Polyunsaturated fat 0.081g 0.035g 0%
Tryptophan 0.005mg 0.03mg 0%
Threonine 0.046mg 0.133mg 0%
Isoleucine 0.066mg 0.093mg 0%
Leucine 0.09mg 0.166mg 0%
Lysine 0.058mg 0.134mg 0%
Methionine 0.013mg 0.02mg 0%
Phenylalanine 0.049mg 0.114mg 0%
Valine 0.058mg 0.137mg 0%
Histidine 0.021mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +80%
Contains more CarbsCarbs +138%
Contains more ProteinProtein +100%
~equal in Water ~95.11g
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Poly. FatPolyunsaturated fat +131.4%
Contains less Sat. FatSaturated fat -35.7%
Contains more Mono. FatMonounsaturated fat +100%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.