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  6. Shallot vs. Escarole

Shallot vs. Escarole — In-Depth Nutrition Comparison

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Differences between Shallot and Escarole

  • Shallot has more Vitamin B6, Iron, Phosphorus, and Vitamin C, while Escarole has more Vitamin K, Folate, Vitamin B5, and Vitamin A RAE.
  • Escarole's daily need coverage for Vitamin K is 176% higher.
  • Escarole contains 22 times less Vitamin B6 than Shallot. Shallot contains 0.345mg of Vitamin B6, while Escarole contains 0.016mg.

The food types used in this comparison are Shallots, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Shallot 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.
Shallot
Shallot
7
:
3
Escarole
Escarole
Contains more Iron +66.7%
Contains more Magnesium +61.5%
Contains more Phosphorus +172.7%
Contains more Potassium +36.3%
Contains less Sodium -36.8%
Contains more Selenium +500%
Contains more Calcium +24.3%
Contains more Zinc +72.5%
Contains more Manganese +31.8%
Equal in Copper - 0.087
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
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 +61.5%
Contains more Phosphorus +172.7%
Contains more Potassium +36.3%
Contains less Sodium -36.8%
Contains more Selenium +500%
Contains more Calcium +24.3%
Contains more Zinc +72.5%
Contains more Manganese +31.8%
Equal in Copper - 0.087

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.
Shallot
Shallot
3
:
7
Escarole
Escarole
Contains more Vitamin C +142.4%
Contains more Vitamin B6 +2056.3%
Contains more Vitamin A +47100%
Contains more Vitamin E +900%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +184.8%
Contains more Folate +129.4%
Contains more Vitamin K +26387.5%
Equal in Vitamin B1 - 0.059
Shallot
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 +142.4%
Contains more Vitamin B6 +2056.3%
Contains more Vitamin A +47100%
Contains more Vitamin E +900%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +184.8%
Contains more Folate +129.4%
Contains more Vitamin K +26387.5%
Equal in Vitamin B1 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shallot
Shallot
2
:
3
Escarole
Escarole
Contains more Protein +117.4%
Contains more Carbs +447.2%
Contains more Fats +80%
Contains more Water +18.2%
Contains more Other +63.8%
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +117.4%
Contains more Carbs +447.2%
Contains more Fats +80%
Contains more Water +18.2%
Contains more Other +63.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shallot
Shallot
2
:
1
Escarole
Escarole
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +107.7%
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +107.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Escarole Opinion
Net carbs 13.6g 0.27g Shallot
Protein 2.5g 1.15g Shallot
Fats 0.1g 0.18g Escarole
Carbs 16.8g 3.07g Shallot
Calories 72kcal 19kcal Shallot
Sugar 7.87g 0.23g Escarole
Fiber 3.2g 2.8g Shallot
Calcium 37mg 46mg Escarole
Iron 1.2mg 0.72mg Shallot
Magnesium 21mg 13mg Shallot
Phosphorus 60mg 22mg Shallot
Potassium 334mg 245mg Shallot
Sodium 12mg 19mg Shallot
Zinc 0.4mg 0.69mg Escarole
Copper 0.088mg 0.087mg Shallot
Manganese 0.292mg 0.385mg Escarole
Selenium 1.2µg 0.2µg Shallot
Vitamin A 4IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.04mg 0.4mg Escarole
Vitamin C 8mg 3.3mg Shallot
Vitamin B1 0.06mg 0.059mg Shallot
Vitamin B2 0.02mg 0.062mg Escarole
Vitamin B3 0.2mg 0.312mg Escarole
Vitamin B5 0.29mg 0.826mg Escarole
Vitamin B6 0.345mg 0.016mg Shallot
Folate 34µg 78µg Escarole
Vitamin K 0.8µg 211.9µg Escarole
Tryptophan 0.028mg 0.005mg Shallot
Threonine 0.098mg 0.046mg Shallot
Isoleucine 0.106mg 0.066mg Shallot
Leucine 0.149mg 0.09mg Shallot
Lysine 0.125mg 0.058mg Shallot
Methionine 0.027mg 0.013mg Shallot
Phenylalanine 0.081mg 0.049mg Shallot
Valine 0.11mg 0.058mg Shallot
Histidine 0.043mg 0.021mg Shallot
Saturated Fat 0.017g 0.042g Shallot
Monounsaturated Fat 0.014g 0.004g Shallot
Polyunsaturated fat 0.039g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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%
Shallot
67%
Escarole
Minerals Daily Need Coverage Score
21%
Shallot
18%
Escarole

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.025g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 7.64g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 30)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.3)
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 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.

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.