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  6. Chard vs. Escarole

Chard vs. Escarole — In-Depth Nutrition Comparison

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Important differences between chard and escarole

  • Chard has more vitamin K, vitamin A, iron, magnesium, vitamin C, vitamin E, potassium, and copper; however, escarole has more folate and vitamin B5.
  • Chard's daily need coverage for vitamin K is 96% more.
  • Chard has 7 times more magnesium than escarole. Chard has 86mg of magnesium, while escarole has 13mg.
  • Chard has a higher glycemic index than escarole.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added.

Infographic

Chard vs Escarole infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Chard
Chard
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 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 +561.5%
Contains more CalciumCalcium +26.1%
Contains more PotassiumPotassium +124.1%
Contains more IronIron +213.9%
Contains more CopperCopper +87.4%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +109.1%
Contains less SodiumSodium -89.4%
Contains more ManganeseManganese +15.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Chard
Chard
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
Contains more Vitamin CVitamin C +445.5%
Contains more Vitamin AVitamin A +225.5%
Contains more Vitamin EVitamin E +372.5%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B6Vitamin B6 +431.3%
Contains more Vitamin KVitamin K +54.5%
Contains more Vitamin B1Vitamin B1 +73.5%
Contains more Vitamin B5Vitamin B5 +406.7%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Escarole DV% diff.
Vitamin K 327.3µg 211.9µg 96%
Vitamin A 306µg 94µg 24%
Iron 2.26mg 0.72mg 19%
Magnesium 86mg 13mg 17%
Folate 9µg 78µg 17%
Vitamin C 18mg 3.3mg 16%
Vitamin B5 0.163mg 0.826mg 13%
Vitamin E 1.89mg 0.4mg 10%
Potassium 549mg 245mg 9%
Copper 0.163mg 0.087mg 8%
Sodium 179mg 19mg 7%
Vitamin B6 0.085mg 0.016mg 5%
Fiber 2.1g 2.8g 3%
Zinc 0.33mg 0.69mg 3%
Phosphorus 33mg 22mg 2%
Manganese 0.334mg 0.385mg 2%
Vitamin B1 0.034mg 0.059mg 2%
Vitamin B2 0.086mg 0.062mg 2%
Choline 28.7mg 15.4mg 2%
Protein 1.88g 1.15g 1%
Calcium 58mg 46mg 1%
Selenium 0.9µg 0.2µg 1%
Calories 20kcal 19kcal 0%
Protein per 100 calories 9.4g 6.1g N/A
Calories per 10 g protein 106kcal 165kcal N/A
Weight per 100 calories 500g 526g N/A
Fats 0.08g 0.18g 0%
Net carbs 2.03g 0.27g N/A
Carbs 4.13g 3.07g 0%
Sugar 1.1g 0.23g N/A
Vitamin B3 0.36mg 0.312mg 0%
Saturated fat 0.012g 0.042g 0%
Monounsaturated fat 0.016g 0.004g 0%
Polyunsaturated fat 0.028g 0.081g 0%
Tryptophan 0.018mg 0.005mg 0%
Threonine 0.086mg 0.046mg 0%
Isoleucine 0.154mg 0.066mg 0%
Leucine 0.135mg 0.09mg 0%
Lysine 0.103mg 0.058mg 0%
Methionine 0.02mg 0.013mg 0%
Phenylalanine 0.114mg 0.049mg 0%
Valine 0.114mg 0.058mg 0%
Histidine 0.038mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +63.5%
Contains more CarbsCarbs +34.5%
Contains more FatsFats +125%
~equal in Water ~94.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 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 -71.4%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +189.3%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.