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  6. Escarole vs. Winter melon

Escarole vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between Escarole and Winter melon?

  • Escarole is higher in Folate, Manganese, Vitamin B5, Vitamin A RAE, Copper, and Potassium, yet Winter melon is higher in Vitamin C.
  • Escarole's daily need coverage for Folate is 18% more.

We used Escarole, cooked, boiled, drained, no salt added and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Escarole vs Winter melon 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
9
:
0
Winter melon
Winter melon
Contains more Calcium +142.1%
Contains more Iron +80%
Contains more Magnesium +30%
Contains more Phosphorus +15.8%
Contains more Potassium +3983.3%
Contains less Sodium -82.9%
Contains more Zinc +13.1%
Contains more Copper +278.3%
Contains more Manganese +563.8%
Equal in Selenium - 0.2
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +142.1%
Contains more Iron +80%
Contains more Magnesium +30%
Contains more Phosphorus +15.8%
Contains more Potassium +3983.3%
Contains less Sodium -82.9%
Contains more Zinc +13.1%
Contains more Copper +278.3%
Contains more Manganese +563.8%
Equal in Selenium - 0.2

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
6
:
4
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +521.1%
Contains more Folate +1460%
Contains more Vitamin C +293.9%
Contains more Vitamin B2 +77.4%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +118.8%
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%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +521.1%
Contains more Folate +1460%
Contains more Vitamin C +293.9%
Contains more Vitamin B2 +77.4%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +118.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Winter melon
Winter melon
Contains more Protein +187.5%
Contains more Other +336.7%
Contains more Fats +11.1%
Equal in Carbs - 3
Equal in Water - 96.1
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +187.5%
Contains more Other +336.7%
Contains more Fats +11.1%
Equal in Carbs - 3
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
0
:
3
Winter melon
Winter melon
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.087
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.087

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Winter melon Opinion
Net carbs 0.27g 0.1g Escarole
Protein 1.15g 0.4g Escarole
Fats 0.18g 0.2g Winter melon
Carbs 3.07g 3g Escarole
Calories 19kcal 13kcal Escarole
Sugar 0.23g Winter melon
Fiber 2.8g 2.9g Winter melon
Calcium 46mg 19mg Escarole
Iron 0.72mg 0.4mg Escarole
Magnesium 13mg 10mg Escarole
Phosphorus 22mg 19mg Escarole
Potassium 245mg 6mg Escarole
Sodium 19mg 111mg Escarole
Zinc 0.69mg 0.61mg Escarole
Copper 0.087mg 0.023mg Escarole
Manganese 0.385mg 0.058mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 13mg Winter melon
Vitamin B1 0.059mg 0.04mg Escarole
Vitamin B2 0.062mg 0.11mg Winter melon
Vitamin B3 0.312mg 0.4mg Winter melon
Vitamin B5 0.826mg 0.133mg Escarole
Vitamin B6 0.016mg 0.035mg Winter melon
Folate 78µg 5µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg 0.002mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg 0.009mg Escarole
Methionine 0.013mg 0.003mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.016g Winter melon
Monounsaturated Fat 0.004g 0.037g Winter melon
Polyunsaturated fat 0.081g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Winter melon
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
9%
Winter melon
Minerals Daily Need Coverage Score
18%
Escarole
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 92mg)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
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 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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.