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  6. Lotus root vs. Escarole

Lotus root vs. Escarole — In-Depth Nutrition Comparison

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How are Lotus root and Escarole different?

  • Lotus root is richer in Vitamin C, Copper, Vitamin B6, Vitamin B2, Phosphorus, Potassium, and Vitamin B1, while Escarole is higher in Folate, Vitamin A RAE, and Vitamin B5.
  • Lotus root covers your daily need of Vitamin C 45% more than Escarole.
  • Lotus root contains 16 times more Vitamin B6 than Escarole. Lotus root contains 0.258mg of Vitamin B6, while Escarole contains 0.016mg.

Lotus root, raw and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Lotus root 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.
Lotus root
Lotus root
6
:
4
Escarole
Escarole
Contains more Iron +61.1%
Contains more Magnesium +76.9%
Contains more Phosphorus +354.5%
Contains more Potassium +126.9%
Contains more Copper +195.4%
Contains more Selenium +250%
Contains less Sodium -52.5%
Contains more Zinc +76.9%
Contains more Manganese +47.5%
Equal in Calcium - 46
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +61.1%
Contains more Magnesium +76.9%
Contains more Phosphorus +354.5%
Contains more Potassium +126.9%
Contains more Copper +195.4%
Contains more Selenium +250%
Contains less Sodium -52.5%
Contains more Zinc +76.9%
Contains more Manganese +47.5%
Equal in Calcium - 46

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.
Lotus root
Lotus root
5
:
5
Escarole
Escarole
Contains more Vitamin C +1233.3%
Contains more Vitamin B1 +171.2%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +1512.5%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +119.1%
Contains more Folate +500%
Lotus root
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% 147% 40% 51% 8% 23% 60% 10% 0% 0%
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 C +1233.3%
Contains more Vitamin B1 +171.2%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +1512.5%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +119.1%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
2
:
3
Escarole
Escarole
Contains more Protein +126.1%
Contains more Carbs +461.2%
Contains more Fats +80%
Contains more Water +19.2%
Contains more Other +35.1%
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 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 Protein +126.1%
Contains more Carbs +461.2%
Contains more Fats +80%
Contains more Water +19.2%
Contains more Other +35.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
2
:
1
Escarole
Escarole
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +305%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +305%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lotus root Escarole Opinion
Net carbs 12.33g 0.27g Lotus root
Protein 2.6g 1.15g Lotus root
Fats 0.1g 0.18g Escarole
Carbs 17.23g 3.07g Lotus root
Calories 74kcal 19kcal Lotus root
Sugar 0.23g Lotus root
Fiber 4.9g 2.8g Lotus root
Calcium 45mg 46mg Escarole
Iron 1.16mg 0.72mg Lotus root
Magnesium 23mg 13mg Lotus root
Phosphorus 100mg 22mg Lotus root
Potassium 556mg 245mg Lotus root
Sodium 40mg 19mg Escarole
Zinc 0.39mg 0.69mg Escarole
Copper 0.257mg 0.087mg Lotus root
Manganese 0.261mg 0.385mg Escarole
Selenium 0.7µg 0.2µg Lotus root
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 44mg 3.3mg Lotus root
Vitamin B1 0.16mg 0.059mg Lotus root
Vitamin B2 0.22mg 0.062mg Lotus root
Vitamin B3 0.4mg 0.312mg Lotus root
Vitamin B5 0.377mg 0.826mg Escarole
Vitamin B6 0.258mg 0.016mg Lotus root
Folate 13µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.02mg 0.005mg Lotus root
Threonine 0.051mg 0.046mg Lotus root
Isoleucine 0.054mg 0.066mg Escarole
Leucine 0.069mg 0.09mg Escarole
Lysine 0.094mg 0.058mg Lotus root
Methionine 0.022mg 0.013mg Lotus root
Phenylalanine 0.047mg 0.049mg Escarole
Valine 0.055mg 0.058mg Escarole
Histidine 0.038mg 0.021mg Lotus root
Saturated Fat 0.03g 0.042g Lotus root
Monounsaturated Fat 0.02g 0.004g Lotus root
Polyunsaturated fat 0.02g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root 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%
Lotus root
67%
Escarole
Minerals Daily Need Coverage Score
30%
Lotus root
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.012g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 33)
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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.