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  6. Chinese cabbage vs. Escarole

Chinese cabbage vs. Escarole — In-Depth Nutrition Comparison

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Significant differences between Chinese cabbage and Escarole

  • Chinese cabbage has more Vitamin C, Vitamin A RAE, Vitamin B6, and Calcium, however, Escarole is richer in Vitamin K, Vitamin B5, Manganese, Copper, and Fiber.
  • Escarole covers your daily Vitamin K needs 139% more than Chinese cabbage.
  • Escarole has 14 times less Vitamin C than Chinese cabbage. Chinese cabbage has 45mg of Vitamin C, while Escarole has 3.3mg.

Specific food types used in this comparison are Cabbage, chinese (pak-choi), raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Chinese cabbage 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.
Chinese cabbage
Chinese cabbage
6
:
4
Escarole
Escarole
Contains more Calcium +128.3%
Contains more Iron +11.1%
Contains more Magnesium +46.2%
Contains more Phosphorus +68.2%
Contains more Selenium +150%
Contains less Sodium -70.8%
Contains more Zinc +263.2%
Contains more Copper +314.3%
Contains more Manganese +142.1%
Equal in Iron - 0.72
Equal in Potassium - 245
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +128.3%
Contains more Iron +11.1%
Contains more Magnesium +46.2%
Contains more Phosphorus +68.2%
Contains more Selenium +150%
Contains less Sodium -70.8%
Contains more Zinc +263.2%
Contains more Copper +314.3%
Contains more Manganese +142.1%
Equal in Iron - 0.72
Equal in Potassium - 245

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.
Chinese cabbage
Chinese cabbage
5
:
5
Escarole
Escarole
Contains more Vitamin A +136.7%
Contains more Vitamin C +1263.6%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +1112.5%
Contains more Vitamin E +344.4%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +838.6%
Contains more Folate +18.2%
Contains more Vitamin K +365.7%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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 A +136.7%
Contains more Vitamin C +1263.6%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +1112.5%
Contains more Vitamin E +344.4%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +838.6%
Contains more Folate +18.2%
Contains more Vitamin K +365.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
2
Escarole
Escarole
Contains more Protein +30.4%
Contains more Fats +11.1%
Contains more Carbs +40.8%
Contains more Other +63.8%
Equal in Fats - 0.18
Equal in Water - 94.29
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 Protein +30.4%
Contains more Fats +11.1%
Contains more Carbs +40.8%
Contains more Other +63.8%
Equal in Fats - 0.18
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
0
Escarole
Escarole
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +18.5%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +18.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage 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 Chinese cabbage Escarole Opinion
Net carbs 1.18g 0.27g Chinese cabbage
Protein 1.5g 1.15g Chinese cabbage
Fats 0.2g 0.18g Chinese cabbage
Carbs 2.18g 3.07g Escarole
Calories 13kcal 19kcal Escarole
Sugar 1.18g 0.23g Escarole
Fiber 1g 2.8g Escarole
Calcium 105mg 46mg Chinese cabbage
Iron 0.8mg 0.72mg Chinese cabbage
Magnesium 19mg 13mg Chinese cabbage
Phosphorus 37mg 22mg Chinese cabbage
Potassium 252mg 245mg Chinese cabbage
Sodium 65mg 19mg Escarole
Zinc 0.19mg 0.69mg Escarole
Copper 0.021mg 0.087mg Escarole
Manganese 0.159mg 0.385mg Escarole
Selenium 0.5µg 0.2µg Chinese cabbage
Vitamin A 4468IU 1888IU Chinese cabbage
Vitamin A RAE 223µg 94µg Chinese cabbage
Vitamin E 0.09mg 0.4mg Escarole
Vitamin C 45mg 3.3mg Chinese cabbage
Vitamin B1 0.04mg 0.059mg Escarole
Vitamin B2 0.07mg 0.062mg Chinese cabbage
Vitamin B3 0.5mg 0.312mg Chinese cabbage
Vitamin B5 0.088mg 0.826mg Escarole
Vitamin B6 0.194mg 0.016mg Chinese cabbage
Folate 66µg 78µg Escarole
Vitamin K 45.5µg 211.9µg Escarole
Tryptophan 0.015mg 0.005mg Chinese cabbage
Threonine 0.049mg 0.046mg Chinese cabbage
Isoleucine 0.085mg 0.066mg Chinese cabbage
Leucine 0.088mg 0.09mg Escarole
Lysine 0.089mg 0.058mg Chinese cabbage
Methionine 0.009mg 0.013mg Escarole
Phenylalanine 0.044mg 0.049mg Escarole
Valine 0.066mg 0.058mg Chinese cabbage
Histidine 0.026mg 0.021mg Chinese cabbage
Saturated Fat 0.027g 0.042g Chinese cabbage
Monounsaturated Fat 0.015g 0.004g Chinese cabbage
Polyunsaturated fat 0.096g 0.081g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage 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
56%
Chinese cabbage
67%
Escarole
Minerals Daily Need Coverage Score
16%
Chinese cabbage
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 46mg)
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?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage 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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.