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

Peppers vs. Escarole — In-Depth Nutrition Comparison

Compare

The main differences between Peppers and Escarole

  • Peppers have more Vitamin C, Vitamin B6, Copper, and Iron, however, Escarole have more Vitamin K, Vitamin B5, Folate, Manganese, and Fiber.
  • Daily need coverage for Vitamin C from Peppers is 266% higher.
  • Escarole has 17 times less Vitamin B6 than Peppers. Peppers have 0.278mg of Vitamin B6, while Escarole has 0.016mg.

Food types used in this article are Peppers, hot chili, green, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Peppers 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.
Peppers
Peppers
7
:
3
Escarole
Escarole
Contains more Iron +66.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +109.1%
Contains more Potassium +38.8%
Contains less Sodium -63.2%
Contains more Copper +100%
Contains more Selenium +150%
Contains more Calcium +155.6%
Contains more Zinc +130%
Contains more Manganese +62.4%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +66.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +109.1%
Contains more Potassium +38.8%
Contains less Sodium -63.2%
Contains more Copper +100%
Contains more Selenium +150%
Contains more Calcium +155.6%
Contains more Zinc +130%
Contains more Manganese +62.4%

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.
Peppers
Peppers
6
:
4
Escarole
Escarole
Contains more Vitamin E +72.5%
Contains more Vitamin C +7248.5%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +204.5%
Contains more Vitamin B6 +1637.5%
Contains more Vitamin A +60.1%
Contains more Vitamin B5 +1254.1%
Contains more Folate +239.1%
Contains more Vitamin K +1381.8%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
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 +72.5%
Contains more Vitamin C +7248.5%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B2 +45.2%
Contains more Vitamin B3 +204.5%
Contains more Vitamin B6 +1637.5%
Contains more Vitamin A +60.1%
Contains more Vitamin B5 +1254.1%
Contains more Folate +239.1%
Contains more Vitamin K +1381.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
3
:
2
Escarole
Escarole
Contains more Protein +73.9%
Contains more Fats +11.1%
Contains more Carbs +208.1%
Contains more Other +118.3%
Equal in Fats - 0.18
Equal in Water - 94.29
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 +73.9%
Contains more Fats +11.1%
Contains more Carbs +208.1%
Contains more Other +118.3%
Equal in Fats - 0.18
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
3
:
0
Escarole
Escarole
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +34.6%
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +34.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppers Escarole Opinion
Net carbs 7.96g 0.27g Peppers
Protein 2g 1.15g Peppers
Fats 0.2g 0.18g Peppers
Carbs 9.46g 3.07g Peppers
Calories 40kcal 19kcal Peppers
Sugar 5.1g 0.23g Escarole
Fiber 1.5g 2.8g Escarole
Calcium 18mg 46mg Escarole
Iron 1.2mg 0.72mg Peppers
Magnesium 25mg 13mg Peppers
Phosphorus 46mg 22mg Peppers
Potassium 340mg 245mg Peppers
Sodium 7mg 19mg Peppers
Zinc 0.3mg 0.69mg Escarole
Copper 0.174mg 0.087mg Peppers
Manganese 0.237mg 0.385mg Escarole
Selenium 0.5µg 0.2µg Peppers
Vitamin A 1179IU 1888IU Escarole
Vitamin A RAE 59µg 94µg Escarole
Vitamin E 0.69mg 0.4mg Peppers
Vitamin C 242.5mg 3.3mg Peppers
Vitamin B1 0.09mg 0.059mg Peppers
Vitamin B2 0.09mg 0.062mg Peppers
Vitamin B3 0.95mg 0.312mg Peppers
Vitamin B5 0.061mg 0.826mg Escarole
Vitamin B6 0.278mg 0.016mg Peppers
Folate 23µg 78µg Escarole
Vitamin K 14.3µg 211.9µg Escarole
Tryptophan 0.026mg 0.005mg Peppers
Threonine 0.074mg 0.046mg Peppers
Isoleucine 0.065mg 0.066mg Escarole
Leucine 0.105mg 0.09mg Peppers
Lysine 0.089mg 0.058mg Peppers
Methionine 0.024mg 0.013mg Peppers
Phenylalanine 0.062mg 0.049mg Peppers
Valine 0.084mg 0.058mg Peppers
Histidine 0.041mg 0.021mg Peppers
Saturated Fat 0.021g 0.042g Peppers
Monounsaturated Fat 0.011g 0.004g Peppers
Polyunsaturated fat 0.109g 0.081g Peppers

Which food is preferable for your diet?

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

People also compare

Peppers
Peppers vs Tomato
Tomato
Peppers
Peppers vs Onion
Onion
Peppers
Peppers vs Bell pepper
Bell pepper
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
90%
Peppers
67%
Escarole
Minerals Daily Need Coverage Score
22%
Peppers
18%
Escarole

Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.87g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 10)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $1)
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.
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.