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  6. Scallion vs. Escarole

Scallion vs. Escarole — In-Depth Nutrition Comparison

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A recap on the differences between scallions and escarole

  • Scallions have more vitamin C and iron; however, escarole is higher in vitamin A, vitamin B5, and manganese.
  • Escarole covers your daily vitamin A needs 18% more than scallions.
  • Escarole contains 10 times less sugar than scallions. Scallions contain 2.33g of sugar, while escarole contains 0.23g.
  • The glycemic index of scallions is higher.

Food varieties used in this article are Onions, spring or scallions (includes tops and bulb), raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Scallion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +56.5%
Contains more PotassiumPotassium +12.7%
Contains more IronIron +105.6%
Contains more PhosphorusPhosphorus +68.2%
Contains less SodiumSodium -15.8%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +76.9%
Contains more ManganeseManganese +140.6%
~equal in Copper ~0.087mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +469.7%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B3Vitamin B3 +68.3%
Contains more Vitamin B6Vitamin B6 +281.3%
Contains more Vitamin AVitamin A +88%
Contains more Vitamin B5Vitamin B5 +1001.3%
Contains more FolateFolate +21.9%
Contains more CholineCholine +170.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.059mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~211.9µg

All nutrients comparison - raw data values

Nutrient Scallion Escarole DV% diff.
Vitamin C 18.8mg 3.3mg 17%
Vitamin B5 0.075mg 0.826mg 15%
Iron 1.48mg 0.72mg 10%
Manganese 0.16mg 0.385mg 10%
Vitamin A 50µg 94µg 5%
Vitamin K 207µg 211.9µg 4%
Folate 64µg 78µg 4%
Calcium 72mg 46mg 3%
Zinc 0.39mg 0.69mg 3%
Vitamin B6 0.061mg 0.016mg 3%
Magnesium 20mg 13mg 2%
Phosphorus 37mg 22mg 2%
Choline 5.7mg 15.4mg 2%
Calories 32kcal 19kcal 1%
Protein 1.83g 1.15g 1%
Carbs 7.34g 3.07g 1%
Potassium 276mg 245mg 1%
Fiber 2.6g 2.8g 1%
Vitamin E 0.55mg 0.4mg 1%
Selenium 0.6µg 0.2µg 1%
Vitamin B2 0.08mg 0.062mg 1%
Vitamin B3 0.525mg 0.312mg 1%
Fats 0.19g 0.18g 0%
Net carbs 4.74g 0.27g N/A
Sugar 2.33g 0.23g N/A
Copper 0.083mg 0.087mg 0%
Sodium 16mg 19mg 0%
Vitamin B1 0.055mg 0.059mg 0%
Saturated fat 0.032g 0.042g 0%
Monounsaturated fat 0.027g 0.004g 0%
Polyunsaturated fat 0.074g 0.081g 0%
Tryptophan 0.02mg 0.005mg 0%
Threonine 0.072mg 0.046mg 0%
Isoleucine 0.077mg 0.066mg 0%
Leucine 0.109mg 0.09mg 0%
Lysine 0.091mg 0.058mg 0%
Methionine 0.02mg 0.013mg 0%
Phenylalanine 0.059mg 0.049mg 0%
Valine 0.081mg 0.058mg 0%
Histidine 0.032mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +59.1%
Contains more CarbsCarbs +139.1%
Contains more OtherOther +61.7%
~equal in Fats ~0.18g
~equal in Water ~94.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +575%
~equal in Polyunsaturated fat ~0.081g

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.