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  6. Olive vs. Escarole

Olive vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between Olive and Escarole?

  • Olive is higher in Iron, Copper, and Vitamin E , yet Escarole is higher in Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, and Potassium.
  • Escarole's daily need coverage for Vitamin K is 175% more.
  • Olive has 39 times more Sodium than Escarole. While Olive has 735mg of Sodium, Escarole has only 19mg.

We used Olives, ripe, canned (small-extra large) and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Olive 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.
Olive
Olive
4
:
6
Escarole
Escarole
Contains more Calcium +91.3%
Contains more Iron +358.3%
Contains more Copper +188.5%
Contains more Selenium +350%
Contains more Magnesium +225%
Contains more Phosphorus +633.3%
Contains more Potassium +2962.5%
Contains less Sodium -97.4%
Contains more Zinc +213.6%
Contains more Manganese +1825%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +91.3%
Contains more Iron +358.3%
Contains more Copper +188.5%
Contains more Selenium +350%
Contains more Magnesium +225%
Contains more Phosphorus +633.3%
Contains more Potassium +2962.5%
Contains less Sodium -97.4%
Contains more Zinc +213.6%
Contains more Manganese +1825%

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.
Olive
Olive
1
:
9
Escarole
Escarole
Contains more Vitamin E +312.5%
Contains more Vitamin A +368.5%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +1866.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +743.2%
Contains more Vitamin B5 +5406.7%
Contains more Vitamin B6 +77.8%
Contains more Folate +∞%
Contains more Vitamin K +15035.7%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 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%
Contains more Vitamin E +312.5%
Contains more Vitamin A +368.5%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +1866.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +743.2%
Contains more Vitamin B5 +5406.7%
Contains more Vitamin B6 +77.8%
Contains more Folate +∞%
Contains more Vitamin K +15035.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Escarole
Escarole
Contains more Fats +5833.3%
Contains more Carbs +103.9%
Contains more Other +70.2%
Contains more Protein +36.9%
Contains more Water +17.9%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +5833.3%
Contains more Carbs +103.9%
Contains more Other +70.2%
Contains more Protein +36.9%
Contains more Water +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +197100%
Contains more Polyunsaturated fat +1024.7%
Contains less Saturated Fat -97%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +197100%
Contains more Polyunsaturated fat +1024.7%
Contains less Saturated Fat -97%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Escarole Opinion
Net carbs 3.06g 0.27g Olive
Protein 0.84g 1.15g Escarole
Fats 10.68g 0.18g Olive
Carbs 6.26g 3.07g Olive
Calories 115kcal 19kcal Olive
Sugar 0g 0.23g Olive
Fiber 3.2g 2.8g Olive
Calcium 88mg 46mg Olive
Iron 3.3mg 0.72mg Olive
Magnesium 4mg 13mg Escarole
Phosphorus 3mg 22mg Escarole
Potassium 8mg 245mg Escarole
Sodium 735mg 19mg Escarole
Zinc 0.22mg 0.69mg Escarole
Copper 0.251mg 0.087mg Olive
Manganese 0.02mg 0.385mg Escarole
Selenium 0.9µg 0.2µg Olive
Vitamin A 403IU 1888IU Escarole
Vitamin A RAE 20µg 94µg Escarole
Vitamin E 1.65mg 0.4mg Olive
Vitamin C 0.9mg 3.3mg Escarole
Vitamin B1 0.003mg 0.059mg Escarole
Vitamin B2 0mg 0.062mg Escarole
Vitamin B3 0.037mg 0.312mg Escarole
Vitamin B5 0.015mg 0.826mg Escarole
Vitamin B6 0.009mg 0.016mg Escarole
Folate 0µg 78µg Escarole
Vitamin K 1.4µg 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.026mg 0.046mg Escarole
Isoleucine 0.031mg 0.066mg Escarole
Leucine 0.05mg 0.09mg Escarole
Lysine 0.032mg 0.058mg Escarole
Methionine 0.012mg 0.013mg Escarole
Phenylalanine 0.029mg 0.049mg Escarole
Valine 0.038mg 0.058mg Escarole
Histidine 0.023mg 0.021mg Olive
Saturated Fat 1.415g 0.042g Escarole
Monounsaturated Fat 7.888g 0.004g Olive
Polyunsaturated fat 0.911g 0.081g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
67%
Escarole
Minerals Daily Need Coverage Score
35%
Olive
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 716mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 1.373g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 0)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $3.5)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.