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  6. Parsnip vs. Escarole

Parsnip vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Parsnip and Escarole

  • Parsnip has more Vitamin C, Fiber, Manganese, Vitamin E , Phosphorus, and Vitamin B6, however, Escarole has more Vitamin K, and Vitamin A RAE.
  • Escarole's daily need coverage for Vitamin K is 158% more.
  • Parsnip has 6 times more Vitamin B6 than Escarole. Parsnip has 0.09mg of Vitamin B6, while Escarole has 0.016mg.

The food varieties used in the comparison are Parsnips, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Parsnip 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.
Parsnip
Parsnip
7
:
3
Escarole
Escarole
Contains more Magnesium +123.1%
Contains more Phosphorus +222.7%
Contains more Potassium +53.1%
Contains less Sodium -47.4%
Contains more Copper +37.9%
Contains more Manganese +45.5%
Contains more Selenium +800%
Contains more Calcium +27.8%
Contains more Iron +22%
Contains more Zinc +16.9%
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +123.1%
Contains more Phosphorus +222.7%
Contains more Potassium +53.1%
Contains less Sodium -47.4%
Contains more Copper +37.9%
Contains more Manganese +45.5%
Contains more Selenium +800%
Contains more Calcium +27.8%
Contains more Iron +22%
Contains more Zinc +16.9%

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.
Parsnip
Parsnip
5
:
5
Escarole
Escarole
Contains more Vitamin E +272.5%
Contains more Vitamin C +415.2%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +462.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24%
Contains more Vitamin B5 +37.7%
Contains more Folate +16.4%
Contains more Vitamin K +841.8%
Parsnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
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 +272.5%
Contains more Vitamin C +415.2%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +462.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +24%
Contains more Vitamin B5 +37.7%
Contains more Folate +16.4%
Contains more Vitamin K +841.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsnip
Parsnip
3
:
2
Escarole
Escarole
Contains more Fats +66.7%
Contains more Carbs +486%
Contains more Water +18.6%
Contains more Other +33.7%
Equal in Protein - 1.15
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 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 +66.7%
Contains more Carbs +486%
Contains more Water +18.6%
Contains more Other +33.7%
Equal in Protein - 1.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsnip
Parsnip
1
:
2
Escarole
Escarole
Contains more Monounsaturated Fat +2700%
Contains less Saturated Fat -16%
Contains more Polyunsaturated fat +72.3%
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +2700%
Contains less Saturated Fat -16%
Contains more Polyunsaturated fat +72.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Escarole Opinion
Net carbs 13.09g 0.27g Parsnip
Protein 1.2g 1.15g Parsnip
Fats 0.3g 0.18g Parsnip
Carbs 17.99g 3.07g Parsnip
Calories 75kcal 19kcal Parsnip
Sugar 4.8g 0.23g Escarole
Fiber 4.9g 2.8g Parsnip
Calcium 36mg 46mg Escarole
Iron 0.59mg 0.72mg Escarole
Magnesium 29mg 13mg Parsnip
Phosphorus 71mg 22mg Parsnip
Potassium 375mg 245mg Parsnip
Sodium 10mg 19mg Parsnip
Zinc 0.59mg 0.69mg Escarole
Copper 0.12mg 0.087mg Parsnip
Manganese 0.56mg 0.385mg Parsnip
Selenium 1.8µg 0.2µg Parsnip
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 1.49mg 0.4mg Parsnip
Vitamin C 17mg 3.3mg Parsnip
Vitamin B1 0.09mg 0.059mg Parsnip
Vitamin B2 0.05mg 0.062mg Escarole
Vitamin B3 0.7mg 0.312mg Parsnip
Vitamin B5 0.6mg 0.826mg Escarole
Vitamin B6 0.09mg 0.016mg Parsnip
Folate 67µg 78µg Escarole
Vitamin K 22.5µg 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.05g 0.042g Escarole
Monounsaturated Fat 0.112g 0.004g Parsnip
Polyunsaturated fat 0.047g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip 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
25%
Parsnip
67%
Escarole
Minerals Daily Need Coverage Score
26%
Parsnip
18%
Escarole

Comparison summary

Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 97)
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.