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  6. Onion vs. Escarole

Onion vs. Escarole — In-Depth Nutrition Comparison

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What are the main differences between Onion and Escarole?

  • Onion is richer in Vitamin B6, yet Escarole is richer in Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, Iron, and Copper.
  • Escarole's daily need coverage for Vitamin K is 176% higher.
  • Onion has 8 times more Vitamin B6 than Escarole. Onion has 0.12mg of Vitamin B6, while Escarole has 0.016mg.

We used Onions, raw and Escarole, cooked, boiled, drained, no salt added types in this comparison.

Infographic

Onion 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
Onion
3
:
7
Escarole
Escarole
Contains more Phosphorus +31.8%
Contains less Sodium -78.9%
Contains more Selenium +150%
Contains more Calcium +100%
Contains more Iron +242.9%
Contains more Magnesium +30%
Contains more Potassium +67.8%
Contains more Zinc +305.9%
Contains more Copper +123.1%
Contains more Manganese +198.4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Phosphorus +31.8%
Contains less Sodium -78.9%
Contains more Selenium +150%
Contains more Calcium +100%
Contains more Iron +242.9%
Contains more Magnesium +30%
Contains more Potassium +67.8%
Contains more Zinc +305.9%
Contains more Copper +123.1%
Contains more Manganese +198.4%

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
Onion
2
:
8
Escarole
Escarole
Contains more Vitamin C +124.2%
Contains more Vitamin B6 +650%
Contains more Vitamin A +94300%
Contains more Vitamin E +1900%
Contains more Vitamin B1 +28.3%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B3 +169%
Contains more Vitamin B5 +571.5%
Contains more Folate +310.5%
Contains more Vitamin K +52875%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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 +124.2%
Contains more Vitamin B6 +650%
Contains more Vitamin A +94300%
Contains more Vitamin E +1900%
Contains more Vitamin B1 +28.3%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B3 +169%
Contains more Vitamin B5 +571.5%
Contains more Folate +310.5%
Contains more Vitamin K +52875%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Escarole
Escarole
Contains more Carbs +204.2%
Contains more Fats +80%
Contains more Other +274.3%
Equal in Protein - 1.15
Equal in Water - 94.29
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 Carbs +204.2%
Contains more Fats +80%
Contains more Other +274.3%
Equal in Protein - 1.15
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +376.5%
Equal in Saturated Fat - 0.042
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +376.5%
Equal in Saturated Fat - 0.042

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Escarole Opinion
Net carbs 7.64g 0.27g Onion
Protein 1.1g 1.15g Escarole
Fats 0.1g 0.18g Escarole
Carbs 9.34g 3.07g Onion
Calories 40kcal 19kcal Onion
Fructose 1.29g Onion
Sugar 4.24g 0.23g Escarole
Fiber 1.7g 2.8g Escarole
Calcium 23mg 46mg Escarole
Iron 0.21mg 0.72mg Escarole
Magnesium 10mg 13mg Escarole
Phosphorus 29mg 22mg Onion
Potassium 146mg 245mg Escarole
Sodium 4mg 19mg Onion
Zinc 0.17mg 0.69mg Escarole
Copper 0.039mg 0.087mg Escarole
Manganese 0.129mg 0.385mg Escarole
Selenium 0.5µg 0.2µg Onion
Vitamin A 2IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.02mg 0.4mg Escarole
Vitamin C 7.4mg 3.3mg Onion
Vitamin B1 0.046mg 0.059mg Escarole
Vitamin B2 0.027mg 0.062mg Escarole
Vitamin B3 0.116mg 0.312mg Escarole
Vitamin B5 0.123mg 0.826mg Escarole
Vitamin B6 0.12mg 0.016mg Onion
Folate 19µg 78µg Escarole
Vitamin K 0.4µg 211.9µg Escarole
Tryptophan 0.014mg 0.005mg Onion
Threonine 0.021mg 0.046mg Escarole
Isoleucine 0.014mg 0.066mg Escarole
Leucine 0.025mg 0.09mg Escarole
Lysine 0.039mg 0.058mg Escarole
Methionine 0.002mg 0.013mg Escarole
Phenylalanine 0.025mg 0.049mg Escarole
Valine 0.021mg 0.058mg Escarole
Histidine 0.014mg 0.021mg Escarole
Saturated Fat 0.042g 0.042g
Monounsaturated Fat 0.013g 0.004g Onion
Polyunsaturated fat 0.017g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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
8%
Onion
67%
Escarole
Minerals Daily Need Coverage Score
8%
Onion
18%
Escarole

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 15mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.01g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 15)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.042 g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.