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  6. Rutabagas vs. Escarole

Rutabagas vs. Escarole — In-Depth Nutrition Comparison

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How are Rutabagas and Escarole different?

  • Rutabagas are higher in Vitamin C, and Vitamin B6, however, Escarole is richer in Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, and Copper.
  • Daily need coverage for Vitamin K from Escarole is 176% higher.
  • Rutabagas contain 8 times more Vitamin C than Escarole. While Rutabagas contain 25mg of Vitamin C, Escarole contains only 3.3mg.

Rutabagas, raw and Escarole, cooked, boiled, drained, no salt added are the varieties used in this article.

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
5
:
5
Escarole
Escarole
Contains more Magnesium +53.8%
Contains more Phosphorus +140.9%
Contains more Potassium +24.5%
Contains less Sodium -36.8%
Contains more Selenium +250%
Contains more Iron +63.6%
Contains more Zinc +187.5%
Contains more Copper +171.9%
Contains more Manganese +193.9%
Equal in Calcium - 46
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +53.8%
Contains more Phosphorus +140.9%
Contains more Potassium +24.5%
Contains less Sodium -36.8%
Contains more Selenium +250%
Contains more Iron +63.6%
Contains more Zinc +187.5%
Contains more Copper +171.9%
Contains more Manganese +193.9%
Equal in Calcium - 46

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.
Rutabagas
Rutabagas
4
:
6
Escarole
Escarole
Contains more Vitamin C +657.6%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +525%
Contains more Vitamin A +94300%
Contains more Vitamin E +33.3%
Contains more Vitamin B2 +55%
Contains more Vitamin B5 +416.3%
Contains more Folate +271.4%
Contains more Vitamin K +70533.3%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 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 +657.6%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B6 +525%
Contains more Vitamin A +94300%
Contains more Vitamin E +33.3%
Contains more Vitamin B2 +55%
Contains more Vitamin B5 +416.3%
Contains more Folate +271.4%
Contains more Vitamin K +70533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
4
Escarole
Escarole
Contains more Carbs +180.8%
Contains more Fats +12.5%
Contains more Other +84.5%
Equal in Protein - 1.15
Equal in Water - 94.29
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +180.8%
Contains more Fats +12.5%
Contains more Other +84.5%
Equal in Protein - 1.15
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
3
:
0
Escarole
Escarole
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +525%
Equal in Polyunsaturated fat - 0.081
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +525%
Equal in Polyunsaturated fat - 0.081

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas 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 Rutabagas Escarole Opinion
Net carbs 6.32g 0.27g Rutabagas
Protein 1.08g 1.15g Escarole
Fats 0.16g 0.18g Escarole
Carbs 8.62g 3.07g Rutabagas
Calories 37kcal 19kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g 0.23g Escarole
Fiber 2.3g 2.8g Escarole
Calcium 43mg 46mg Escarole
Iron 0.44mg 0.72mg Escarole
Magnesium 20mg 13mg Rutabagas
Phosphorus 53mg 22mg Rutabagas
Potassium 305mg 245mg Rutabagas
Sodium 12mg 19mg Rutabagas
Zinc 0.24mg 0.69mg Escarole
Copper 0.032mg 0.087mg Escarole
Manganese 0.131mg 0.385mg Escarole
Selenium 0.7µg 0.2µg Rutabagas
Vitamin A 2IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.3mg 0.4mg Escarole
Vitamin C 25mg 3.3mg Rutabagas
Vitamin B1 0.09mg 0.059mg Rutabagas
Vitamin B2 0.04mg 0.062mg Escarole
Vitamin B3 0.7mg 0.312mg Rutabagas
Vitamin B5 0.16mg 0.826mg Escarole
Vitamin B6 0.1mg 0.016mg Rutabagas
Folate 21µg 78µg Escarole
Vitamin K 0.3µg 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 0.027g 0.042g Rutabagas
Monounsaturated Fat 0.025g 0.004g Rutabagas
Polyunsaturated fat 0.088g 0.081g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
67%
Escarole
Minerals Daily Need Coverage Score
13%
Rutabagas
18%
Escarole

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.23g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 72)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $2.5)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.