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  6. Winter melon vs. Escarole

Winter melon vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between Winter melon and Escarole?

  • Winter melon is higher in Vitamin C, yet Escarole is higher in Folate, Manganese, Vitamin B5, Vitamin A RAE, Copper, and Potassium.
  • Escarole's daily need coverage for Folate is 18% more.
  • Winter melon has 4 times more Vitamin C than Escarole. While Winter melon has 13mg of Vitamin C, Escarole has only 3.3mg.

We used Waxgourd, (chinese preserving melon), raw and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Winter melon 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.
Winter melon
Winter melon
0
:
9
Escarole
Escarole
Contains more Calcium +142.1%
Contains more Iron +80%
Contains more Magnesium +30%
Contains more Phosphorus +15.8%
Contains more Potassium +3983.3%
Contains less Sodium -82.9%
Contains more Zinc +13.1%
Contains more Copper +278.3%
Contains more Manganese +563.8%
Equal in Selenium - 0.2
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +142.1%
Contains more Iron +80%
Contains more Magnesium +30%
Contains more Phosphorus +15.8%
Contains more Potassium +3983.3%
Contains less Sodium -82.9%
Contains more Zinc +13.1%
Contains more Copper +278.3%
Contains more Manganese +563.8%
Equal in Selenium - 0.2

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.
Winter melon
Winter melon
4
:
6
Escarole
Escarole
Contains more Vitamin C +293.9%
Contains more Vitamin B2 +77.4%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +118.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +521.1%
Contains more Folate +1460%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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 +293.9%
Contains more Vitamin B2 +77.4%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +118.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +521.1%
Contains more Folate +1460%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Escarole
Escarole
Contains more Fats +11.1%
Contains more Protein +187.5%
Contains more Other +336.7%
Equal in Fats - 0.18
Equal in Carbs - 3.07
Equal in Water - 94.29
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 Fats +11.1%
Contains more Protein +187.5%
Contains more Other +336.7%
Equal in Fats - 0.18
Equal in Carbs - 3.07
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
3
:
0
Escarole
Escarole
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.081
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +825%
Equal in Polyunsaturated fat - 0.081

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter melon Escarole Opinion
Net carbs 0.1g 0.27g Escarole
Protein 0.4g 1.15g Escarole
Fats 0.2g 0.18g Winter melon
Carbs 3g 3.07g Escarole
Calories 13kcal 19kcal Escarole
Sugar 0.23g Winter melon
Fiber 2.9g 2.8g Winter melon
Calcium 19mg 46mg Escarole
Iron 0.4mg 0.72mg Escarole
Magnesium 10mg 13mg Escarole
Phosphorus 19mg 22mg Escarole
Potassium 6mg 245mg Escarole
Sodium 111mg 19mg Escarole
Zinc 0.61mg 0.69mg Escarole
Copper 0.023mg 0.087mg Escarole
Manganese 0.058mg 0.385mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 13mg 3.3mg Winter melon
Vitamin B1 0.04mg 0.059mg Escarole
Vitamin B2 0.11mg 0.062mg Winter melon
Vitamin B3 0.4mg 0.312mg Winter melon
Vitamin B5 0.133mg 0.826mg Escarole
Vitamin B6 0.035mg 0.016mg Winter melon
Folate 5µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.002mg 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.009mg 0.058mg Escarole
Methionine 0.003mg 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.016g 0.042g Winter melon
Monounsaturated Fat 0.037g 0.004g Winter melon
Polyunsaturated fat 0.087g 0.081g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon 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
9%
Winter melon
67%
Escarole
Minerals Daily Need Coverage Score
8%
Winter melon
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 92mg)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
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 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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.