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Broccoli vs. Escarole — In-Depth Nutrition Comparison

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The main differences between Broccoli and Escarole

  • Broccoli has more Vitamin C, Vitamin B6, and Phosphorus, however, Escarole has more Vitamin K, Manganese, Vitamin A RAE, and Vitamin B5.
  • Daily need coverage for Vitamin C from Broccoli is 95% higher.
  • Escarole has 11 times less Vitamin B6 than Broccoli. Broccoli has 0.175mg of Vitamin B6, while Escarole has 0.016mg.

Food types used in this article are Broccoli, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Broccoli vs Escarole infographic
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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 Magnesium +61.5%
Contains more Phosphorus +200%
Contains more Potassium +29%
Contains more Selenium +1150%
Contains less Sodium -42.4%
Contains more Zinc +68.3%
Contains more Copper +77.6%
Contains more Manganese +83.3%
Equal in Calcium - 46
Equal in Iron - 0.72
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +61.5%
Contains more Phosphorus +200%
Contains more Potassium +29%
Contains more Selenium +1150%
Contains less Sodium -42.4%
Contains more Zinc +68.3%
Contains more Copper +77.6%
Contains more Manganese +83.3%
Equal in Calcium - 46
Equal in Iron - 0.72

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 E +95%
Contains more Vitamin C +2603%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B3 +104.8%
Contains more Vitamin B6 +993.8%
Contains more Choline +21.4%
Contains more Vitamin A +203%
Contains more Vitamin B5 +44.2%
Contains more Folate +23.8%
Contains more Vitamin K +108.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 9% 530%
Contains more Vitamin E +95%
Contains more Vitamin C +2603%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B3 +104.8%
Contains more Vitamin B6 +993.8%
Contains more Choline +21.4%
Contains more Vitamin A +203%
Contains more Vitamin B5 +44.2%
Contains more Folate +23.8%
Contains more Vitamin K +108.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +145.2%
Contains more Fats +105.6%
Contains more Carbs +116.3%
Contains more Other +50.6%
Equal in Water - 94.29
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Protein +145.2%
Contains more Fats +105.6%
Contains more Carbs +116.3%
Contains more Other +50.6%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +113.2%
Equal in Saturated Fat - 0.042
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +113.2%
Equal in Saturated Fat - 0.042

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Escarole Opinion
Net carbs 4.04g 0.27g Broccoli
Protein 2.82g 1.15g Broccoli
Fats 0.37g 0.18g Broccoli
Carbs 6.64g 3.07g Broccoli
Calories 34kcal 19kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 0.23g Escarole
Fiber 2.6g 2.8g Escarole
Calcium 47mg 46mg Broccoli
Iron 0.73mg 0.72mg Broccoli
Magnesium 21mg 13mg Broccoli
Phosphorus 66mg 22mg Broccoli
Potassium 316mg 245mg Broccoli
Sodium 33mg 19mg Escarole
Zinc 0.41mg 0.69mg Escarole
Copper 0.049mg 0.087mg Escarole
Manganese 0.21mg 0.385mg Escarole
Selenium 2.5µg 0.2µg Broccoli
Vitamin A 623IU 1888IU Escarole
Vitamin A RAE 31µg 94µg Escarole
Vitamin E 0.78mg 0.4mg Broccoli
Vitamin C 89.2mg 3.3mg Broccoli
Vitamin B1 0.071mg 0.059mg Broccoli
Vitamin B2 0.117mg 0.062mg Broccoli
Vitamin B3 0.639mg 0.312mg Broccoli
Vitamin B5 0.573mg 0.826mg Escarole
Vitamin B6 0.175mg 0.016mg Broccoli
Folate 63µg 78µg Escarole
Choline 18.7mg 15.4mg Broccoli
Vitamin K 101.6µg 211.9µg Escarole
Tryptophan 0.033mg 0.005mg Broccoli
Threonine 0.088mg 0.046mg Broccoli
Isoleucine 0.079mg 0.066mg Broccoli
Leucine 0.129mg 0.09mg Broccoli
Lysine 0.135mg 0.058mg Broccoli
Methionine 0.038mg 0.013mg Broccoli
Phenylalanine 0.117mg 0.049mg Broccoli
Valine 0.125mg 0.058mg Broccoli
Histidine 0.059mg 0.021mg Broccoli
Saturated Fat 0.039g 0.042g Broccoli
Monounsaturated Fat 0.011g 0.004g Broccoli
Polyunsaturated fat 0.038g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
61%
Broccoli
63%
Escarole
Minerals Daily Need Coverage Score
19%
Broccoli
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.