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  6. Sweet onion vs. Escarole

Sweet onion vs. Escarole — In-Depth Nutrition Comparison

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How are Sweet onion and Escarole different?

  • Sweet onion is richer in Vitamin B6, while Escarole is higher in Vitamin K, Vitamin B5, Folate, Manganese, Vitamin A RAE, Fiber, Iron, and Zinc.
  • Escarole covers your daily need of Vitamin K 176% more than Sweet onion.
  • Sweet onion contains 8 times more Vitamin B6 than Escarole. Sweet onion contains 0.13mg of Vitamin B6, while Escarole contains 0.016mg.

Onions, sweet, raw and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Sweet onion 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.
Sweet onion
Sweet onion
3
:
7
Escarole
Escarole
Contains more Phosphorus +22.7%
Contains less Sodium -57.9%
Contains more Selenium +150%
Contains more Calcium +130%
Contains more Iron +176.9%
Contains more Magnesium +44.4%
Contains more Potassium +105.9%
Contains more Zinc +430.8%
Contains more Copper +55.4%
Contains more Manganese +406.6%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Phosphorus +22.7%
Contains less Sodium -57.9%
Contains more Selenium +150%
Contains more Calcium +130%
Contains more Iron +176.9%
Contains more Magnesium +44.4%
Contains more Potassium +105.9%
Contains more Zinc +430.8%
Contains more Copper +55.4%
Contains more Manganese +406.6%

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.
Sweet onion
Sweet onion
2
:
9
Escarole
Escarole
Contains more Vitamin C +45.5%
Contains more Vitamin B6 +712.5%
Contains more Vitamin A +188700%
Contains more Vitamin E +1900%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +742.9%
Contains more Folate +239.1%
Contains more Vitamin K +70533.3%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 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 +45.5%
Contains more Vitamin B6 +712.5%
Contains more Vitamin A +188700%
Contains more Vitamin E +1900%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +134.6%
Contains more Vitamin B5 +742.9%
Contains more Folate +239.1%
Contains more Vitamin K +70533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet onion
Sweet onion
1
:
4
Escarole
Escarole
Contains more Carbs +145.9%
Contains more Protein +43.8%
Contains more Fats +125%
Contains more Other +297%
Equal in Water - 94.29
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 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 +145.9%
Contains more Protein +43.8%
Contains more Fats +125%
Contains more Other +297%
Equal in Water - 94.29

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet onion Escarole Opinion
Net carbs 6.65g 0.27g Sweet onion
Protein 0.8g 1.15g Escarole
Fats 0.08g 0.18g Escarole
Carbs 7.55g 3.07g Sweet onion
Calories 32kcal 19kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 5.02g 0.23g Escarole
Fiber 0.9g 2.8g Escarole
Calcium 20mg 46mg Escarole
Iron 0.26mg 0.72mg Escarole
Magnesium 9mg 13mg Escarole
Phosphorus 27mg 22mg Sweet onion
Potassium 119mg 245mg Escarole
Sodium 8mg 19mg Sweet onion
Zinc 0.13mg 0.69mg Escarole
Copper 0.056mg 0.087mg Escarole
Manganese 0.076mg 0.385mg Escarole
Selenium 0.5µg 0.2µg Sweet onion
Vitamin A 1IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.02mg 0.4mg Escarole
Vitamin C 4.8mg 3.3mg Sweet onion
Vitamin B1 0.041mg 0.059mg Escarole
Vitamin B2 0.02mg 0.062mg Escarole
Vitamin B3 0.133mg 0.312mg Escarole
Vitamin B5 0.098mg 0.826mg Escarole
Vitamin B6 0.13mg 0.016mg Sweet onion
Folate 23µg 78µg Escarole
Vitamin K 0.3µg 211.9µg Escarole
Tryptophan 0.009mg 0.005mg Sweet onion
Threonine 0.018mg 0.046mg Escarole
Isoleucine 0.014mg 0.066mg Escarole
Leucine 0.025mg 0.09mg Escarole
Lysine 0.033mg 0.058mg Escarole
Methionine 0.009mg 0.013mg Escarole
Phenylalanine 0.024mg 0.049mg Escarole
Valine 0.02mg 0.058mg Escarole
Histidine 0.011mg 0.021mg Escarole
Saturated Fat 0.042g Sweet onion
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion 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
7%
Sweet onion
67%
Escarole
Minerals Daily Need Coverage Score
8%
Sweet onion
18%
Escarole

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.79g)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.