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  6. Vegetable vs. Escarole

Vegetable vs. Escarole — In-Depth Nutrition Comparison

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How are Vegetable and Escarole different?

  • Vegetable is richer in Vitamin A RAE, and Fiber, while Escarole is higher in Vitamin K, Folate, and Vitamin B5.
  • Escarole covers your daily need of Vitamin K 157% more than Vegetable.
  • Vegetable contains 2 times more Phosphorus than Escarole. Vegetable contains 51mg of Phosphorus, while Escarole contains 22mg.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Vegetable 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.
Vegetable
Vegetable
4
:
6
Escarole
Escarole
Contains more Iron +13.9%
Contains more Magnesium +69.2%
Contains more Phosphorus +131.8%
Contains more Selenium +50%
Contains more Calcium +84%
Contains more Potassium +45%
Contains less Sodium -45.7%
Contains more Zinc +40.8%
Equal in Copper - 0.087
Equal in Manganese - 0.385
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +13.9%
Contains more Magnesium +69.2%
Contains more Phosphorus +131.8%
Contains more Selenium +50%
Contains more Calcium +84%
Contains more Potassium +45%
Contains less Sodium -45.7%
Contains more Zinc +40.8%
Equal in Copper - 0.087
Equal in Manganese - 0.385

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.
Vegetable
Vegetable
5
:
5
Escarole
Escarole
Contains more Vitamin A +126.5%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B3 +172.8%
Contains more Vitamin B6 +362.5%
Contains more Vitamin B5 +447%
Contains more Folate +310.5%
Contains more Vitamin K +801.7%
Equal in Vitamin E - 0.4
Equal in Vitamin C - 3.3
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 A +126.5%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B3 +172.8%
Contains more Vitamin B6 +362.5%
Contains more Vitamin B5 +447%
Contains more Folate +310.5%
Contains more Vitamin K +801.7%
Equal in Vitamin E - 0.4
Equal in Vitamin C - 3.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Escarole
Escarole
Contains more Protein +148.7%
Contains more Carbs +326.4%
Contains more Fats +20%
Contains more Water +13.3%
Contains more Other +95.5%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +148.7%
Contains more Carbs +326.4%
Contains more Fats +20%
Contains more Water +13.3%
Contains more Other +95.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Escarole
Escarole
Contains less Saturated Fat -26.2%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +12.5%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -26.2%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +12.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Escarole
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Vegetable Escarole Opinion
Net carbs 8.69g 0.27g Vegetable
Protein 2.86g 1.15g Vegetable
Fats 0.15g 0.18g Escarole
Carbs 13.09g 3.07g Vegetable
Calories 65kcal 19kcal Vegetable
Sugar 3.12g 0.23g Escarole
Fiber 4.4g 2.8g Vegetable
Calcium 25mg 46mg Escarole
Iron 0.82mg 0.72mg Vegetable
Magnesium 22mg 13mg Vegetable
Phosphorus 51mg 22mg Vegetable
Potassium 169mg 245mg Escarole
Sodium 35mg 19mg Escarole
Zinc 0.49mg 0.69mg Escarole
Copper 0.083mg 0.087mg Escarole
Manganese 0.379mg 0.385mg Escarole
Selenium 0.3µg 0.2µg Vegetable
Vitamin A 4277IU 1888IU Vegetable
Vitamin A RAE 214µg 94µg Vegetable
Vitamin E 0.38mg 0.4mg Escarole
Vitamin C 3.2mg 3.3mg Escarole
Vitamin B1 0.071mg 0.059mg Vegetable
Vitamin B2 0.12mg 0.062mg Vegetable
Vitamin B3 0.851mg 0.312mg Vegetable
Vitamin B5 0.151mg 0.826mg Escarole
Vitamin B6 0.074mg 0.016mg Vegetable
Folate 19µg 78µg Escarole
Vitamin K 23.5µg 211.9µg Escarole
Tryptophan 0.029mg 0.005mg Vegetable
Threonine 0.115mg 0.046mg Vegetable
Isoleucine 0.139mg 0.066mg Vegetable
Leucine 0.19mg 0.09mg Vegetable
Lysine 0.17mg 0.058mg Vegetable
Methionine 0.034mg 0.013mg Vegetable
Phenylalanine 0.12mg 0.049mg Vegetable
Valine 0.149mg 0.058mg Vegetable
Histidine 0.073mg 0.021mg Vegetable
Saturated Fat 0.031g 0.042g Vegetable
Monounsaturated Fat 0.01g 0.004g Vegetable
Polyunsaturated fat 0.072g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
36%
Vegetable
67%
Escarole
Minerals Daily Need Coverage Score
19%
Vegetable
18%
Escarole

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.011g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 2.89g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 66)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.