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Cabbage vs. Escarole — In-Depth Nutrition Comparison

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Summary of differences between Cabbage and Escarole

  • Cabbage has more Vitamin C, and Vitamin B6, however, Escarole is higher in Vitamin K, Vitamin B5, Vitamin A RAE, Manganese, Folate, and Copper.
  • Escarole covers your daily need of Vitamin K 113% more than Cabbage.
  • Cabbage has 11 times more Vitamin C than Escarole. While Cabbage has 36.6mg of Vitamin C, Escarole has only 3.3mg.

These are the specific foods used in this comparison Cabbage, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Cabbage 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 Phosphorus +18.2%
Contains more Selenium +50%
Contains more Calcium +15%
Contains more Iron +53.2%
Contains more Potassium +44.1%
Contains more Zinc +283.3%
Contains more Copper +357.9%
Contains more Manganese +140.6%
Equal in Magnesium - 13
Equal in Sodium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Phosphorus +18.2%
Contains more Selenium +50%
Contains more Calcium +15%
Contains more Iron +53.2%
Contains more Potassium +44.1%
Contains more Zinc +283.3%
Contains more Copper +357.9%
Contains more Manganese +140.6%
Equal in Magnesium - 13
Equal in Sodium - 19

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 C +1009.1%
Contains more Vitamin B6 +675%
Contains more Vitamin A +1826.5%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +289.6%
Contains more Folate +81.4%
Contains more Choline +43.9%
Contains more Vitamin K +178.8%
Equal in Vitamin B1 - 0.059
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 6% 190%
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 C +1009.1%
Contains more Vitamin B6 +675%
Contains more Vitamin A +1826.5%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +289.6%
Contains more Folate +81.4%
Contains more Choline +43.9%
Contains more Vitamin K +178.8%
Equal in Vitamin B1 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.3%
Contains more Carbs +88.9%
Contains more Fats +80%
Contains more Other +104.7%
Equal in Water - 94.29
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 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 +11.3%
Contains more Carbs +88.9%
Contains more Fats +80%
Contains more Other +104.7%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +376.5%
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +376.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cabbage Escarole Opinion
Net carbs 3.3g 0.27g Cabbage
Protein 1.28g 1.15g Cabbage
Fats 0.1g 0.18g Escarole
Carbs 5.8g 3.07g Cabbage
Calories 25kcal 19kcal Cabbage
Fructose 1.45g Cabbage
Sugar 3.2g 0.23g Escarole
Fiber 2.5g 2.8g Escarole
Calcium 40mg 46mg Escarole
Iron 0.47mg 0.72mg Escarole
Magnesium 12mg 13mg Escarole
Phosphorus 26mg 22mg Cabbage
Potassium 170mg 245mg Escarole
Sodium 18mg 19mg Cabbage
Zinc 0.18mg 0.69mg Escarole
Copper 0.019mg 0.087mg Escarole
Manganese 0.16mg 0.385mg Escarole
Selenium 0.3µg 0.2µg Cabbage
Vitamin A 98IU 1888IU Escarole
Vitamin A RAE 5µg 94µg Escarole
Vitamin E 0.15mg 0.4mg Escarole
Vitamin C 36.6mg 3.3mg Cabbage
Vitamin B1 0.061mg 0.059mg Cabbage
Vitamin B2 0.04mg 0.062mg Escarole
Vitamin B3 0.234mg 0.312mg Escarole
Vitamin B5 0.212mg 0.826mg Escarole
Vitamin B6 0.124mg 0.016mg Cabbage
Folate 43µg 78µg Escarole
Choline 10.7mg 15.4mg Escarole
Vitamin K 76µg 211.9µg Escarole
Tryptophan 0.011mg 0.005mg Cabbage
Threonine 0.035mg 0.046mg Escarole
Isoleucine 0.03mg 0.066mg Escarole
Leucine 0.041mg 0.09mg Escarole
Lysine 0.044mg 0.058mg Escarole
Methionine 0.012mg 0.013mg Escarole
Phenylalanine 0.032mg 0.049mg Escarole
Valine 0.042mg 0.058mg Escarole
Histidine 0.022mg 0.021mg Cabbage
Saturated Fat 0.034g 0.042g Cabbage
Monounsaturated Fat 0.017g 0.004g Cabbage
Polyunsaturated fat 0.017g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
33%
Cabbage
63%
Escarole
Minerals Daily Need Coverage Score
10%
Cabbage
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 2.97g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 0)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.