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  6. Water chestnuts vs. Escarole

Water chestnuts vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Water chestnuts and Escarole

  • Water chestnuts have more Copper, Vitamin B6, Vitamin B2, Potassium, and Vitamin B1, however, Escarole have more Vitamin K, Folate, Vitamin A RAE, Iron, and Vitamin B5.
  • Escarole's daily need coverage for Vitamin K is 176% more.
  • Water chestnuts have 21 times more Vitamin B6 than Escarole. Water chestnuts have 0.328mg of Vitamin B6, while Escarole has 0.016mg.

The food varieties used in the comparison are Waterchestnuts, chinese, (matai), raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Water chestnuts 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.
Water chestnuts
Water chestnuts
6
:
4
Escarole
Escarole
Contains more Magnesium +69.2%
Contains more Phosphorus +186.4%
Contains more Potassium +138.4%
Contains less Sodium -26.3%
Contains more Copper +274.7%
Contains more Selenium +250%
Contains more Calcium +318.2%
Contains more Iron +1100%
Contains more Zinc +38%
Contains more Manganese +16.3%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 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 +69.2%
Contains more Phosphorus +186.4%
Contains more Potassium +138.4%
Contains less Sodium -26.3%
Contains more Copper +274.7%
Contains more Selenium +250%
Contains more Calcium +318.2%
Contains more Iron +1100%
Contains more Zinc +38%
Contains more Manganese +16.3%

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.
Water chestnuts
Water chestnuts
6
:
4
Escarole
Escarole
Contains more Vitamin E +200%
Contains more Vitamin C +21.2%
Contains more Vitamin B1 +137.3%
Contains more Vitamin B2 +222.6%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1950%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +72.4%
Contains more Folate +387.5%
Contains more Vitamin K +70533.3%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 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 E +200%
Contains more Vitamin C +21.2%
Contains more Vitamin B1 +137.3%
Contains more Vitamin B2 +222.6%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1950%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +72.4%
Contains more Folate +387.5%
Contains more Vitamin K +70533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
3
Escarole
Escarole
Contains more Protein +21.7%
Contains more Carbs +679.8%
Contains more Fats +80%
Contains more Water +28.4%
Contains more Other +19.1%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 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 +21.7%
Contains more Carbs +679.8%
Contains more Fats +80%
Contains more Water +28.4%
Contains more Other +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Escarole
Escarole
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +88.4%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +88.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Escarole Opinion
Net carbs 20.94g 0.27g Water chestnuts
Protein 1.4g 1.15g Water chestnuts
Fats 0.1g 0.18g Escarole
Carbs 23.94g 3.07g Water chestnuts
Calories 97kcal 19kcal Water chestnuts
Sugar 4.8g 0.23g Escarole
Fiber 3g 2.8g Water chestnuts
Calcium 11mg 46mg Escarole
Iron 0.06mg 0.72mg Escarole
Magnesium 22mg 13mg Water chestnuts
Phosphorus 63mg 22mg Water chestnuts
Potassium 584mg 245mg Water chestnuts
Sodium 14mg 19mg Water chestnuts
Zinc 0.5mg 0.69mg Escarole
Copper 0.326mg 0.087mg Water chestnuts
Manganese 0.331mg 0.385mg Escarole
Selenium 0.7µg 0.2µg Water chestnuts
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 1.2mg 0.4mg Water chestnuts
Vitamin C 4mg 3.3mg Water chestnuts
Vitamin B1 0.14mg 0.059mg Water chestnuts
Vitamin B2 0.2mg 0.062mg Water chestnuts
Vitamin B3 1mg 0.312mg Water chestnuts
Vitamin B5 0.479mg 0.826mg Escarole
Vitamin B6 0.328mg 0.016mg Water chestnuts
Folate 16µg 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 0.026g 0.042g Water chestnuts
Monounsaturated Fat 0.002g 0.004g Escarole
Polyunsaturated fat 0.043g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts 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
21%
Water chestnuts
67%
Escarole
Minerals Daily Need Coverage Score
27%
Water chestnuts
18%
Escarole

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 4.57g)
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 ($)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.