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  6. Cauliflower vs. Escarole

Cauliflower vs. Escarole — In-Depth Nutrition Comparison

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How are Cauliflower and Escarole different?

  • Cauliflower is higher in Vitamin C, Vitamin B6, and Choline, however, Escarole is richer in Vitamin K, Vitamin A RAE, Manganese, Copper, and Folate.
  • Daily need coverage for Vitamin K from Escarole is 164% higher.
  • Cauliflower contains 15 times more Vitamin C than Escarole. While Cauliflower contains 48.2mg of Vitamin C, Escarole contains only 3.3mg.

Cauliflower, raw and Escarole, cooked, boiled, drained, no salt added are the varieties used in this article.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
4
:
6
Escarole
Escarole
Contains more Magnesium +15.4%
Contains more Phosphorus +100%
Contains more Potassium +22%
Contains more Selenium +200%
Contains more Calcium +109.1%
Contains more Iron +71.4%
Contains less Sodium -36.7%
Contains more Zinc +155.6%
Contains more Copper +123.1%
Contains more Manganese +148.4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +15.4%
Contains more Phosphorus +100%
Contains more Potassium +22%
Contains more Selenium +200%
Contains more Calcium +109.1%
Contains more Iron +71.4%
Contains less Sodium -36.7%
Contains more Zinc +155.6%
Contains more Copper +123.1%
Contains more Manganese +148.4%

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.
Cauliflower
Cauliflower
3
:
7
Escarole
Escarole
Contains more Vitamin C +1360.6%
Contains more Vitamin B3 +62.5%
Contains more Vitamin B6 +1050%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +23.8%
Contains more Folate +36.8%
Contains more Vitamin K +1267.1%
Equal in Vitamin B2 - 0.062
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +1360.6%
Contains more Vitamin B3 +62.5%
Contains more Vitamin B6 +1050%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +18%
Contains more Vitamin B5 +23.8%
Contains more Folate +36.8%
Contains more Vitamin K +1267.1%
Equal in Vitamin B2 - 0.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Escarole
Escarole
Contains more Protein +67%
Contains more Fats +55.6%
Contains more Carbs +61.9%
Contains more Other +72.4%
Equal in Water - 94.29
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +67%
Contains more Fats +55.6%
Contains more Carbs +61.9%
Contains more Other +72.4%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Escarole
Escarole
Contains more Monounsaturated Fat +750%
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +161.3%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +750%
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +161.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Escarole Opinion
Net carbs 2.97g 0.27g Cauliflower
Protein 1.92g 1.15g Cauliflower
Fats 0.28g 0.18g Cauliflower
Carbs 4.97g 3.07g Cauliflower
Calories 25kcal 19kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g 0.23g Escarole
Fiber 2g 2.8g Escarole
Calcium 22mg 46mg Escarole
Iron 0.42mg 0.72mg Escarole
Magnesium 15mg 13mg Cauliflower
Phosphorus 44mg 22mg Cauliflower
Potassium 299mg 245mg Cauliflower
Sodium 30mg 19mg Escarole
Zinc 0.27mg 0.69mg Escarole
Copper 0.039mg 0.087mg Escarole
Manganese 0.155mg 0.385mg Escarole
Selenium 0.6µg 0.2µg Cauliflower
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.08mg 0.4mg Escarole
Vitamin C 48.2mg 3.3mg Cauliflower
Vitamin B1 0.05mg 0.059mg Escarole
Vitamin B2 0.06mg 0.062mg Escarole
Vitamin B3 0.507mg 0.312mg Cauliflower
Vitamin B5 0.667mg 0.826mg Escarole
Vitamin B6 0.184mg 0.016mg Cauliflower
Folate 57µg 78µg Escarole
Vitamin K 15.5µg 211.9µg Escarole
Tryptophan 0.02mg 0.005mg Cauliflower
Threonine 0.076mg 0.046mg Cauliflower
Isoleucine 0.071mg 0.066mg Cauliflower
Leucine 0.106mg 0.09mg Cauliflower
Lysine 0.217mg 0.058mg Cauliflower
Methionine 0.02mg 0.013mg Cauliflower
Phenylalanine 0.065mg 0.049mg Cauliflower
Valine 0.125mg 0.058mg Cauliflower
Histidine 0.056mg 0.021mg Cauliflower
Saturated Fat 0.13g 0.042g Escarole
Monounsaturated Fat 0.034g 0.004g Cauliflower
Polyunsaturated fat 0.031g 0.081g Escarole
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
67%
Escarole
Minerals Daily Need Coverage Score
13%
Cauliflower
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.088g)
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 - $0.4)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.