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  6. Escarole vs. Chicory

Escarole vs. Chicory — In-Depth Nutrition Comparison

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A recap on the differences between escarole and chicory

  • Chicory has less vitamin A, vitamin B5, manganese, folate, and iron.
  • Escarole covers your daily vitamin A needs 37% more than chicory.
  • Chicory contains 6 times less vitamin B5 than escarole. Escarole contains 0.826mg of vitamin B5, while chicory contains 0.145mg.

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

Infographic

Escarole vs Chicory 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +142.1%
Contains more PotassiumPotassium +16.1%
Contains more IronIron +200%
Contains more CopperCopper +70.6%
Contains more ZincZinc +331.3%
Contains more ManganeseManganese +285%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -89.5%
~equal in Selenium ~0.2µg

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 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%
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 9.3% 0% 0.33% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28%
Contains more Vitamin CVitamin C +17.9%
Contains more Vitamin AVitamin A +9300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more Vitamin B3Vitamin B3 +95%
Contains more Vitamin B5Vitamin B5 +469.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +110.8%
Contains more Vitamin B6Vitamin B6 +162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.062mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Chicory DV% diff.
Vitamin K 211.9µg 177%
Vitamin B5 0.826mg 0.145mg 14%
Manganese 0.385mg 0.1mg 12%
Vitamin A 94µg 1µg 10%
Folate 78µg 37µg 10%
Iron 0.72mg 0.24mg 6%
Zinc 0.69mg 0.16mg 5%
Copper 0.087mg 0.051mg 4%
Calcium 46mg 19mg 3%
Vitamin E 0.4mg 3%
Vitamin B2 0.062mg 0.027mg 3%
Choline 15.4mg 3%
Vitamin B6 0.016mg 0.042mg 2%
Vitamin C 3.3mg 2.8mg 1%
Magnesium 13mg 10mg 1%
Potassium 245mg 211mg 1%
Fiber 2.8g 3.1g 1%
Phosphorus 22mg 26mg 1%
Sodium 19mg 2mg 1%
Vitamin B3 0.312mg 0.16mg 1%
Calories 19kcal 17kcal 0%
Protein 1.15g 0.9g 0%
Protein per 100 calories 6.1g 5.3g N/A
Calories per 10 g protein 165kcal 189kcal N/A
Weight per 100 calories 526g 588g N/A
Fats 0.18g 0.1g 0%
Net carbs 0.27g 0.9g N/A
Carbs 3.07g 4g 0%
Sugar 0.23g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin B1 0.059mg 0.062mg 0%
Saturated fat 0.042g 0.024g 0%
Monounsaturated fat 0.004g 0.002g 0%
Polyunsaturated fat 0.081g 0.044g 0%
Tryptophan 0.005mg 0.016mg 0%
Threonine 0.046mg 0.025mg 0%
Isoleucine 0.066mg 0.054mg 0%
Leucine 0.09mg 0.039mg 0%
Lysine 0.058mg 0.035mg 0%
Methionine 0.013mg 0.005mg 0%
Phenylalanine 0.049mg 0.022mg 0%
Valine 0.058mg 0.041mg 0%
Histidine 0.021mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more ProteinProtein +27.8%
Contains more FatsFats +80%
Contains more OtherOther +172.9%
Contains more CarbsCarbs +30.3%
~equal in Water ~94.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +84.1%
Contains less Sat. FatSaturated fat -42.9%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.