Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Onion rings
  5. Compare
  6. Onion rings vs. Escarole

Onion rings vs. Escarole — In-Depth Nutrition Comparison

Compare

Significant differences between Onion rings and Escarole

  • Onion rings has more Vitamin B1, Selenium, Vitamin B6, and Phosphorus, however, Escarole is richer in Vitamin K, Folate, Vitamin B5, and Vitamin A RAE.
  • Escarole covers your daily Vitamin K needs 148% more than Onion rings.
  • Escarole has 51 times less Saturated Fat than Onion rings. Onion rings has 2.137g of Saturated Fat, while Escarole has 0.042g.

Specific food types used in this comparison are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Escarole, cooked, boiled, drained, no salt added.

Infographic

Onion rings 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.
Onion rings
Onion rings
4
:
6
Escarole
Escarole
Contains more Iron +73.6%
Contains more Magnesium +30.8%
Contains more Phosphorus +222.7%
Contains more Selenium +2700%
Contains more Calcium +48.4%
Contains more Potassium +99.2%
Contains less Sodium -94.9%
Contains more Zinc +64.3%
Contains more Copper +19.2%
Contains more Manganese +10.6%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +73.6%
Contains more Magnesium +30.8%
Contains more Phosphorus +222.7%
Contains more Selenium +2700%
Contains more Calcium +48.4%
Contains more Potassium +99.2%
Contains less Sodium -94.9%
Contains more Zinc +64.3%
Contains more Copper +19.2%
Contains more Manganese +10.6%

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.
Onion rings
Onion rings
5
:
5
Escarole
Escarole
Contains more Vitamin E +15%
Contains more Vitamin B1 +213.6%
Contains more Vitamin B2 +87.1%
Contains more Vitamin B3 +332.4%
Contains more Vitamin B6 +631.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +106.3%
Contains more Vitamin B5 +181%
Contains more Folate +136.4%
Contains more Vitamin K +521.4%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
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 +15%
Contains more Vitamin B1 +213.6%
Contains more Vitamin B2 +87.1%
Contains more Vitamin B3 +332.4%
Contains more Vitamin B6 +631.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +106.3%
Contains more Vitamin B5 +181%
Contains more Folate +136.4%
Contains more Vitamin K +521.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Escarole
Escarole
Contains more Protein +260%
Contains more Fats +7844.4%
Contains more Carbs +1000.7%
Contains more Water +103.3%
Equal in Other - 1.31
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 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 +260%
Contains more Fats +7844.4%
Contains more Carbs +1000.7%
Contains more Water +103.3%
Equal in Other - 1.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +74900%
Contains more Polyunsaturated fat +9323.5%
Contains less Saturated Fat -98%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +74900%
Contains more Polyunsaturated fat +9323.5%
Contains less Saturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion rings Escarole Opinion
Net carbs 31.59g 0.27g Onion rings
Protein 4.14g 1.15g Onion rings
Fats 14.3g 0.18g Onion rings
Carbs 33.79g 3.07g Onion rings
Calories 276kcal 19kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 0.23g Escarole
Fiber 2.2g 2.8g Escarole
Calcium 31mg 46mg Escarole
Iron 1.25mg 0.72mg Onion rings
Magnesium 17mg 13mg Onion rings
Phosphorus 71mg 22mg Onion rings
Potassium 123mg 245mg Escarole
Sodium 370mg 19mg Escarole
Zinc 0.42mg 0.69mg Escarole
Copper 0.073mg 0.087mg Escarole
Manganese 0.348mg 0.385mg Escarole
Selenium 5.6µg 0.2µg Onion rings
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.46mg 0.4mg Onion rings
Vitamin C 1.6mg 3.3mg Escarole
Vitamin B1 0.185mg 0.059mg Onion rings
Vitamin B2 0.116mg 0.062mg Onion rings
Vitamin B3 1.349mg 0.312mg Onion rings
Vitamin B5 0.294mg 0.826mg Escarole
Vitamin B6 0.117mg 0.016mg Onion rings
Folate 33µg 78µg Escarole
Vitamin K 34.1µg 211.9µg Escarole
Tryptophan 0.07mg 0.005mg Onion rings
Threonine 0.15mg 0.046mg Onion rings
Isoleucine 0.214mg 0.066mg Onion rings
Leucine 0.35mg 0.09mg Onion rings
Lysine 0.151mg 0.058mg Onion rings
Methionine 0.081mg 0.013mg Onion rings
Phenylalanine 0.243mg 0.049mg Onion rings
Valine 0.216mg 0.058mg Onion rings
Histidine 0.109mg 0.021mg Onion rings
Trans Fat 0.053g Escarole
Saturated Fat 2.137g 0.042g Escarole
Monounsaturated Fat 3g 0.004g Onion rings
Polyunsaturated fat 7.633g 0.081g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion rings Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Onion rings
Onion rings vs Onion
Onion
Onion rings
Onion rings vs Sweet onion
Sweet onion
Onion rings
Onion rings vs Onion soup
Onion soup
Escarole
Escarole vs Endive
Endive
Escarole
Escarole vs Kale raw
Kale raw
Escarole
Escarole vs Spinach raw
Spinach raw

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
22%
Onion rings
67%
Escarole
Minerals Daily Need Coverage Score
27%
Onion rings
18%
Escarole

Comparison summary

Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 351mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 2.095g)
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 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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.