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  6. Watercress vs. Escarole

Watercress vs. Escarole — In-Depth Nutrition Comparison

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A recap on differences between watercress and escarole

  • Watercress has more vitamin C, vitamin K, vitamin A, vitamin B6, and calcium; however, escarole is higher in folate, vitamin B5, fiber, iron, and manganese.
  • Watercress covers your daily vitamin C needs 44% more than escarole.
  • Escarole contains 8 times less vitamin B6 than watercress. Watercress contains 0.129mg of vitamin B6, while escarole contains 0.016mg.
  • The glycemic index of watercress is higher.

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

Infographic

Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +160.9%
Contains more PotassiumPotassium +34.7%
Contains more PhosphorusPhosphorus +172.7%
Contains more SeleniumSelenium +350%
Contains more IronIron +260%
Contains more CopperCopper +13%
Contains more ZincZinc +527.3%
Contains less SodiumSodium -53.7%
Contains more ManganeseManganese +57.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +1203%
Contains more Vitamin AVitamin A +70.2%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B6Vitamin B6 +706.3%
Contains more Vitamin KVitamin K +18%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more FolateFolate +766.7%
Contains more CholineCholine +71.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +100%
Contains more FatsFats +80%
Contains more CarbsCarbs +138%
~equal in Water ~94.29g
~equal in Other ~1.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains less Sat. FatSaturated fat -35.7%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +131.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Escarole DV% diff.
Vitamin C 43mg 3.3mg 44%
Vitamin K 250µg 211.9µg 32%
Folate 9µg 78µg 17%
Vitamin B5 0.31mg 0.826mg 10%
Fiber 0.5g 2.8g 9%
Vitamin B6 0.129mg 0.016mg 9%
Calcium 120mg 46mg 7%
Vitamin A 160µg 94µg 7%
Iron 0.2mg 0.72mg 7%
Manganese 0.244mg 0.385mg 6%
Phosphorus 60mg 22mg 5%
Zinc 0.11mg 0.69mg 5%
Vitamin B2 0.12mg 0.062mg 4%
Vitamin E 1mg 0.4mg 4%
Vitamin B1 0.09mg 0.059mg 3%
Potassium 330mg 245mg 3%
Magnesium 21mg 13mg 2%
Protein 2.3g 1.15g 2%
Sodium 41mg 19mg 1%
Carbs 1.29g 3.07g 1%
Selenium 0.9µg 0.2µg 1%
Choline 9mg 15.4mg 1%
Vitamin B3 0.2mg 0.312mg 1%
Copper 0.077mg 0.087mg 1%
Calories 11kcal 19kcal 0%
Fats 0.1g 0.18g 0%
Net carbs 0.79g 0.27g N/A
Sugar 0.2g 0.23g N/A
Saturated fat 0.027g 0.042g 0%
Monounsaturated fat 0.008g 0.004g 0%
Polyunsaturated fat 0.035g 0.081g 0%
Tryptophan 0.03mg 0.005mg 0%
Threonine 0.133mg 0.046mg 0%
Isoleucine 0.093mg 0.066mg 0%
Leucine 0.166mg 0.09mg 0%
Lysine 0.134mg 0.058mg 0%
Methionine 0.02mg 0.013mg 0%
Phenylalanine 0.114mg 0.049mg 0%
Valine 0.137mg 0.058mg 0%
Histidine 0.04mg 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Escarole
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
74%
Watercress
57%
Escarole
Minerals Daily Need Coverage Score
18%
Watercress
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.015g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.