Escarole
From all-creatures.org
Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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Escarole
(Escarole) Escarole is a broad-leaf endive that makes a nice addition to a mixed green salad. In contrast to the leaf lettuces, escarole has a firm chewy texture and a slightly bitter taste. Combined with milder-tasting lettuce, escarole adds "interest" to a salad. Select heads that are crisp and bright green. We could not find the nutritional chart information specifically for escarole, but the nutritional chart below for endive (general category) appears to be fairly accurate for escarole, too.
NDB No: 11213
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
|---|---|---|---|---|
| Proximates | ||||
| Water |
g
|
93.79
|
24
|
0.254
|
| Energy |
kcal
|
17
|
0
|
|
| Energy |
kj
|
71
|
0
|
|
| Protein |
g
|
1.25
|
2
|
|
| Total lipid (fat) |
g
|
0.20
|
2
|
|
| Carbohydrate, by difference |
g
|
3.35
|
0
|
|
| Fiber, total dietary |
g
|
3.1
|
0
|
|
| Ash |
g
|
1.41
|
2
|
|
| Minerals | ||||
| Calcium, Ca |
mg
|
52
|
4
|
5.780
|
| Iron, Fe |
mg
|
0.83
|
4
|
0.239
|
| Magnesium, Mg |
mg
|
15
|
4
|
5.530
|
| Phosphorus, P |
mg
|
28
|
3
|
3.844
|
| Potassium, K |
mg
|
314
|
18
|
22.487
|
| Sodium, Na |
mg
|
22
|
18
|
4.106
|
| Zinc, Zn |
mg
|
0.79
|
2
|
|
| Copper, Cu |
mg
|
0.099
|
1
|
|
| Manganese, Mn |
mg
|
0.420
|
1
|
|
| Selenium, Se |
mcg
|
0.2
|
0
|
|
| Vitamins | ||||
| Vitamin C, total ascorbic acid |
mg
|
6.5
|
2
|
|
| Thiamin |
mg
|
0.080
|
2
|
|
| Riboflavin |
mg
|
0.075
|
2
|
|
| Niacin |
mg
|
0.400
|
2
|
|
| Pantothenic acid |
mg
|
0.900
|
0
|
|
| Vitamin B-6 |
mg
|
0.020
|
0
|
|
| Folate, total |
mcg
|
142
|
6
|
13.409
|
| Folic acid |
mcg
|
0
|
0
|
|
| Folate, food |
mcg
|
142
|
6
|
13.409
|
| Folate, DFE |
mcg_DFE
|
142
|
0
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
| Vitamin A, IU |
IU
|
2050
|
2
|
|
| Vitamin A, RE |
mcg_RE
|
205
|
2
|
|
| Vitamin E |
mg_ATE
|
0.440
|
0
|
|
| Lipids | ||||
| Fatty acids, total saturated |
g
|
0.048
|
0
|
|
| 4:0 |
g
|
0.000
|
0
|
|
| 6:0 |
g
|
0.000
|
0
|
|
| 8:0 |
g
|
0.000
|
0
|
|
| 10:0 |
g
|
0.000
|
0
|
|
| 12:0 |
g
|
0.000
|
0
|
|
| 14:0 |
g
|
0.003
|
0
|
|
| 16:0 |
g
|
0.041
|
0
|
|
| 18:0 |
g
|
0.002
|
0
|
|
| Fatty acids, total monounsaturated |
g
|
0.004
|
0
|
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
|
| 18:1 undifferentiated |
g
|
0.004
|
0
|
|
| 20:1 |
g
|
0.000
|
0
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
| Fatty acids, total polyunsaturated |
g
|
0.087
|
0
|
|
| 18:2 undifferentiated |
g
|
0.075
|
0
|
|
| 18:3 undifferentiated |
g
|
0.013
|
0
|
|
| 18:4 |
g
|
0.000
|
0
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
| Cholesterol |
mg
|
0
|
0
|
|
| Amino acids | ||||
| Tryptophan |
g
|
0.005
|
5
|
|
| Threonine |
g
|
0.050
|
7
|
|
| Isoleucine |
g
|
0.072
|
7
|
|
| Leucine |
g
|
0.098
|
7
|
|
| Lysine |
g
|
0.063
|
7
|
|
| Methionine |
g
|
0.014
|
7
|
|
| Cystine |
g
|
0.010
|
3
|
|
| Phenylalanine |
g
|
0.053
|
7
|
|
| Tyrosine |
g
|
0.040
|
3
|
|
| Valine |
g
|
0.063
|
7
|
|
| Arginine |
g
|
0.062
|
7
|
|
| Histidine |
g
|
0.023
|
7
|
|
| Alanine |
g
|
0.062
|
3
|
|
| Aspartic acid |
g
|
0.130
|
3
|
|
| Glutamic acid |
g
|
0.166
|
3
|
|
| Glycine |
g
|
0.058
|
3
|
|
| Proline |
g
|
0.059
|
3
|
|
| Serine |
g
|
0.049
|
3
|
|
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!
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