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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 B6, Calcium, and Vitamin A RAE.
  • 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.

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% 113% 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% 191% 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 +69%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Watercress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index 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 Watercress Opinion
Calories 19kcal 11kcal Escarole
Protein 1.15g 2.3g Watercress
Fats 0.18g 0.1g Escarole
Vitamin C 3.3mg 43mg Watercress
Net carbs 0.27g 0.79g Watercress
Carbs 3.07g 1.29g Escarole
Magnesium 13mg 21mg Watercress
Calcium 46mg 120mg Watercress
Potassium 245mg 330mg Watercress
Iron 0.72mg 0.2mg Escarole
Sugar 0.23g 0.2g Watercress
Fiber 2.8g 0.5g Escarole
Copper 0.087mg 0.077mg Escarole
Zinc 0.69mg 0.11mg Escarole
Phosphorus 22mg 60mg Watercress
Sodium 19mg 41mg Escarole
Vitamin A 1888IU 3191IU Watercress
Vitamin A RAE 94µg 160µg Watercress
Vitamin E 0.4mg 1mg Watercress
Manganese 0.385mg 0.244mg Escarole
Selenium 0.2µg 0.9µg Watercress
Vitamin B1 0.059mg 0.09mg Watercress
Vitamin B2 0.062mg 0.12mg Watercress
Vitamin B3 0.312mg 0.2mg Escarole
Vitamin B5 0.826mg 0.31mg Escarole
Vitamin B6 0.016mg 0.129mg Watercress
Vitamin K 211.9µg 250µg Watercress
Folate 78µg 9µg Escarole
Choline 15.4mg 9mg Escarole
Saturated Fat 0.042g 0.027g Watercress
Monounsaturated Fat 0.004g 0.008g Watercress
Polyunsaturated fat 0.081g 0.035g Escarole
Tryptophan 0.005mg 0.03mg Watercress
Threonine 0.046mg 0.133mg Watercress
Isoleucine 0.066mg 0.093mg Watercress
Leucine 0.09mg 0.166mg Watercress
Lysine 0.058mg 0.134mg Watercress
Methionine 0.013mg 0.02mg Watercress
Phenylalanine 0.049mg 0.114mg Watercress
Valine 0.058mg 0.137mg Watercress
Histidine 0.021mg 0.04mg Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Escarole
84%
Watercress
Minerals Daily Need Coverage Score
18%
Escarole
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.015g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
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. 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.