Welsh onion vs. Escarole — In-Depth Nutrition Comparison
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What are the differences between Welsh onion and Escarole?
- Welsh onion is higher in Vitamin C, and Iron, yet Escarole is higher in Folate, Vitamin K, Vitamin B5, and Manganese.
- Welsh onion's daily need coverage for Vitamin C is 26% more.
- Welsh onion has 2 times more Phosphorus than Escarole. While Welsh onion has 49mg of Phosphorus, Escarole has only 22mg.
We used Onions, welsh, raw and Escarole, cooked, boiled, drained, no salt added types in this article.
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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.
| Contains more MagnesiumMagnesium | +76.9% |
| Contains more IronIron | +69.4% |
| Contains more PhosphorusPhosphorus | +122.7% |
| Contains less SodiumSodium | -10.5% |
| Contains more SeleniumSelenium | +200% |
| Contains more CalciumCalcium | +155.6% |
| Contains more PotassiumPotassium | +15.6% |
| Contains more CopperCopper | +24.3% |
| Contains more ZincZinc | +32.7% |
| Contains more ManganeseManganese | +181% |
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.
| Contains more Vitamin CVitamin C | +718.2% |
| Contains more Vitamin EVitamin E | +27.5% |
| Contains more Vitamin B2Vitamin B2 | +45.2% |
| Contains more Vitamin B3Vitamin B3 | +28.2% |
| Contains more Vitamin B6Vitamin B6 | +350% |
| Contains more Vitamin AVitamin A | +62.8% |
| Contains more Vitamin B1Vitamin B1 | +18% |
| Contains more Vitamin B5Vitamin B5 | +388.8% |
| Contains more FolateFolate | +387.5% |
| Contains more CholineCholine | +190.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
| Contains more ProteinProtein | +65.2% |
| Contains more FatsFats | +122.2% |
| Contains more CarbsCarbs | +111.7% |
| Contains more OtherOther | +87.1% |
~equal in
Water
~94.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.067 g
Monounsaturated Fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
Saturated Fat:
Sat. Fat
0.042 g
Monounsaturated Fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
| Contains more Mono. FatMonounsaturated Fat | +1300% |
| Contains more Poly. FatPolyunsaturated fat | +92.6% |
| Contains less Sat. FatSaturated Fat | -37.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 19kcal |
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| Protein | 1.9g | 1.15g |
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| Fats | 0.4g | 0.18g |
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| Vitamin C | 27mg | 3.3mg |
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| Net carbs | 4.1g | 0.27g |
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| Carbs | 6.5g | 3.07g |
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| Magnesium | 23mg | 13mg |
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| Calcium | 18mg | 46mg |
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| Potassium | 212mg | 245mg |
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| Iron | 1.22mg | 0.72mg |
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| Sugar | 2.18g | 0.23g |
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| Fiber | 2.4g | 2.8g |
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| Copper | 0.07mg | 0.087mg |
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| Zinc | 0.52mg | 0.69mg |
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| Phosphorus | 49mg | 22mg |
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| Sodium | 17mg | 19mg |
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| Vitamin A | 1160IU | 1888IU |
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| Vitamin A | 94µg |
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| Vitamin E | 0.51mg | 0.4mg |
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| Manganese | 0.137mg | 0.385mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin B1 | 0.05mg | 0.059mg |
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| Vitamin B2 | 0.09mg | 0.062mg |
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| Vitamin B3 | 0.4mg | 0.312mg |
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| Vitamin B5 | 0.169mg | 0.826mg |
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| Vitamin B6 | 0.072mg | 0.016mg |
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| Vitamin K | 193.4µg | 211.9µg |
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| Folate | 16µg | 78µg |
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| Choline | 5.3mg | 15.4mg |
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| Saturated Fat | 0.067g | 0.042g |
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| Monounsaturated Fat | 0.056g | 0.004g |
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| Polyunsaturated fat | 0.156g | 0.081g |
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| Tryptophan | 0.021mg | 0.005mg |
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| Threonine | 0.074mg | 0.046mg |
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| Isoleucine | 0.081mg | 0.066mg |
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| Leucine | 0.113mg | 0.09mg |
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| Lysine | 0.095mg | 0.058mg |
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| Methionine | 0.021mg | 0.013mg |
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| Phenylalanine | 0.061mg | 0.049mg |
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| Valine | 0.084mg | 0.058mg |
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| Histidine | 0.033mg | 0.021mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
57%
63%
Minerals Daily Need Coverage Score
17%
18%
Comparison summary
Which food contains less Sodium?
Welsh onion contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 1.95g)
Which food is lower in Saturated Fat?
Escarole is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 39)
Which food is cheaper?
Escarole is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.