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  6. Fennel vs. Escarole

Fennel vs. Escarole — In-Depth Nutrition Comparison

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Differences between Fennel and Escarole

  • Fennel has more Vitamin C, while Escarole has more Vitamin K, Folate, Vitamin B5, Manganese, and Vitamin A RAE.
  • Escarole's daily need coverage for Vitamin K is 124% higher.
  • Escarole contains 17 times less Sugar than Fennel. Fennel contains 3.93g of Sugar, while Escarole contains 0.23g.

The food types used in this comparison are Fennel, bulb, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Fennel vs Escarole 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.
Fennel
Fennel
6
:
4
Escarole
Escarole
Contains more Magnesium +30.8%
Contains more Phosphorus +127.3%
Contains more Potassium +69%
Contains more Selenium +250%
Contains less Sodium -63.5%
Contains more Zinc +245%
Contains more Copper +31.8%
Contains more Manganese +101.6%
Equal in Calcium - 46
Equal in Iron - 0.72
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +30.8%
Contains more Phosphorus +127.3%
Contains more Potassium +69%
Contains more Selenium +250%
Contains less Sodium -63.5%
Contains more Zinc +245%
Contains more Copper +31.8%
Contains more Manganese +101.6%
Equal in Calcium - 46
Equal in Iron - 0.72

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.
Fennel
Fennel
4
:
6
Escarole
Escarole
Contains more Vitamin E +45%
Contains more Vitamin C +263.6%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B6 +193.8%
Contains more Vitamin A +96.1%
Contains more Vitamin B1 +490%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B5 +256%
Contains more Folate +188.9%
Contains more Vitamin K +237.4%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
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%
Contains more Vitamin E +45%
Contains more Vitamin C +263.6%
Contains more Vitamin B3 +105.1%
Contains more Vitamin B6 +193.8%
Contains more Vitamin A +96.1%
Contains more Vitamin B1 +490%
Contains more Vitamin B2 +93.8%
Contains more Vitamin B5 +256%
Contains more Folate +188.9%
Contains more Vitamin K +237.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
:
2
Escarole
Escarole
Contains more Fats +11.1%
Contains more Carbs +137.8%
Contains more Other +24.8%
Equal in Protein - 1.15
Equal in Fats - 0.18
Equal in Water - 94.29
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Fats +11.1%
Contains more Carbs +137.8%
Contains more Other +24.8%
Equal in Protein - 1.15
Equal in Fats - 0.18
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +108.6%
Contains less Saturated Fat -53.3%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +108.6%
Contains less Saturated Fat -53.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Escarole Opinion
Net carbs 4.2g 0.27g Fennel
Protein 1.24g 1.15g Fennel
Fats 0.2g 0.18g Fennel
Carbs 7.3g 3.07g Fennel
Calories 31kcal 19kcal Fennel
Sugar 3.93g 0.23g Escarole
Fiber 3.1g 2.8g Fennel
Calcium 49mg 46mg Fennel
Iron 0.73mg 0.72mg Fennel
Magnesium 17mg 13mg Fennel
Phosphorus 50mg 22mg Fennel
Potassium 414mg 245mg Fennel
Sodium 52mg 19mg Escarole
Zinc 0.2mg 0.69mg Escarole
Copper 0.066mg 0.087mg Escarole
Manganese 0.191mg 0.385mg Escarole
Selenium 0.7µg 0.2µg Fennel
Vitamin A 963IU 1888IU Escarole
Vitamin A RAE 48µg 94µg Escarole
Vitamin E 0.58mg 0.4mg Fennel
Vitamin C 12mg 3.3mg Fennel
Vitamin B1 0.01mg 0.059mg Escarole
Vitamin B2 0.032mg 0.062mg Escarole
Vitamin B3 0.64mg 0.312mg Fennel
Vitamin B5 0.232mg 0.826mg Escarole
Vitamin B6 0.047mg 0.016mg Fennel
Folate 27µg 78µg Escarole
Vitamin K 62.8µg 211.9µg 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 0.09g 0.042g Escarole
Monounsaturated Fat 0.068g 0.004g Fennel
Polyunsaturated fat 0.169g 0.081g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Escarole
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
28%
Fennel
67%
Escarole
Minerals Daily Need Coverage Score
18%
Fennel
18%
Escarole

Comparison summary

Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 3.7g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 45)
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 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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.