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  6. Escarole vs. Welsh onion

Escarole vs. Welsh onion — In-Depth Nutrition Comparison

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What are the differences between Escarole and Welsh onion?

  • Escarole is higher in Folate, Vitamin K, Vitamin B5, and Manganese, yet Welsh onion is higher in Vitamin C, and Iron.
  • Welsh onion's daily need coverage for Vitamin C is 26% more.
  • Escarole has 5 times more Vitamin B5 than Welsh onion. While Escarole has 0.826mg of Vitamin B5, Welsh onion has only 0.169mg.

We used Escarole, cooked, boiled, drained, no salt added and Onions, welsh, raw types in this article.

Infographic

Escarole vs Welsh onion 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
5
:
5
Welsh onion
Welsh onion
Contains more Calcium +155.6%
Contains more Potassium +15.6%
Contains more Zinc +32.7%
Contains more Copper +24.3%
Contains more Manganese +181%
Contains more Iron +69.4%
Contains more Magnesium +76.9%
Contains more Phosphorus +122.7%
Contains less Sodium -10.5%
Contains more Selenium +200%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +155.6%
Contains more Potassium +15.6%
Contains more Zinc +32.7%
Contains more Copper +24.3%
Contains more Manganese +181%
Contains more Iron +69.4%
Contains more Magnesium +76.9%
Contains more Phosphorus +122.7%
Contains less Sodium -10.5%
Contains more Selenium +200%

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
Welsh onion
Welsh onion
Contains more Vitamin A +62.8%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +388.8%
Contains more Folate +387.5%
Contains more Vitamin E +27.5%
Contains more Vitamin C +718.2%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +350%
Equal in Vitamin K - 193.4
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +62.8%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +388.8%
Contains more Folate +387.5%
Contains more Vitamin E +27.5%
Contains more Vitamin C +718.2%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +350%
Equal in Vitamin K - 193.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Welsh onion
Welsh onion
Contains more Other +87.1%
Contains more Protein +65.2%
Contains more Fats +122.2%
Contains more Carbs +111.7%
Equal in Water - 90.5
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Other +87.1%
Contains more Protein +65.2%
Contains more Fats +122.2%
Contains more Carbs +111.7%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +92.6%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +92.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Welsh onion
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat 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 Welsh onion Opinion
Net carbs 0.27g 4.1g Welsh onion
Protein 1.15g 1.9g Welsh onion
Fats 0.18g 0.4g Welsh onion
Carbs 3.07g 6.5g Welsh onion
Calories 19kcal 34kcal Welsh onion
Sugar 0.23g 2.18g Escarole
Fiber 2.8g 2.4g Escarole
Calcium 46mg 18mg Escarole
Iron 0.72mg 1.22mg Welsh onion
Magnesium 13mg 23mg Welsh onion
Phosphorus 22mg 49mg Welsh onion
Potassium 245mg 212mg Escarole
Sodium 19mg 17mg Welsh onion
Zinc 0.69mg 0.52mg Escarole
Copper 0.087mg 0.07mg Escarole
Manganese 0.385mg 0.137mg Escarole
Selenium 0.2µg 0.6µg Welsh onion
Vitamin A 1888IU 1160IU Escarole
Vitamin A RAE 94µg Escarole
Vitamin E 0.4mg 0.51mg Welsh onion
Vitamin C 3.3mg 27mg Welsh onion
Vitamin B1 0.059mg 0.05mg Escarole
Vitamin B2 0.062mg 0.09mg Welsh onion
Vitamin B3 0.312mg 0.4mg Welsh onion
Vitamin B5 0.826mg 0.169mg Escarole
Vitamin B6 0.016mg 0.072mg Welsh onion
Folate 78µg 16µg Escarole
Vitamin K 211.9µg 193.4µg Escarole
Tryptophan 0.005mg 0.021mg Welsh onion
Threonine 0.046mg 0.074mg Welsh onion
Isoleucine 0.066mg 0.081mg Welsh onion
Leucine 0.09mg 0.113mg Welsh onion
Lysine 0.058mg 0.095mg Welsh onion
Methionine 0.013mg 0.021mg Welsh onion
Phenylalanine 0.049mg 0.061mg Welsh onion
Valine 0.058mg 0.084mg Welsh onion
Histidine 0.021mg 0.033mg Welsh onion
Saturated Fat 0.042g 0.067g Escarole
Monounsaturated Fat 0.004g 0.056g Welsh onion
Polyunsaturated fat 0.081g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Welsh onion
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
61%
Welsh onion
Minerals Daily Need Coverage Score
18%
Escarole
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.95g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 39)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.