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  6. Chinese broccoli vs. Escarole

Chinese broccoli vs. Escarole — In-Depth Nutrition Comparison

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Summary of differences between Chinese broccoli and Escarole

  • Chinese broccoli has more Vitamin C, Vitamin B2, Calcium, and Folate, however, Escarole is higher in Vitamin K, Vitamin B5, and Manganese.
  • Escarole covers your daily need of Vitamin K 106% more than Chinese broccoli.
  • Chinese broccoli has 9 times more Vitamin C than Escarole. While Chinese broccoli has 28.2mg of Vitamin C, Escarole has only 3.3mg.

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

Infographic

Chinese broccoli 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 broccoli
Chinese broccoli
6
:
4
Escarole
Escarole
Contains more Calcium +117.4%
Contains more Magnesium +38.5%
Contains more Phosphorus +86.4%
Contains less Sodium -63.2%
Contains more Selenium +550%
Contains more Iron +28.6%
Contains more Zinc +76.9%
Contains more Copper +42.6%
Contains more Manganese +45.8%
Equal in Potassium - 245
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +117.4%
Contains more Magnesium +38.5%
Contains more Phosphorus +86.4%
Contains less Sodium -63.2%
Contains more Selenium +550%
Contains more Iron +28.6%
Contains more Zinc +76.9%
Contains more Copper +42.6%
Contains more Manganese +45.8%
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 broccoli
Chinese broccoli
7
:
3
Escarole
Escarole
Contains more Vitamin E +20%
Contains more Vitamin C +754.5%
Contains more Vitamin B1 +61%
Contains more Vitamin B2 +135.5%
Contains more Vitamin B3 +40.1%
Contains more Vitamin B6 +337.5%
Contains more Folate +26.9%
Contains more Vitamin A +15.3%
Contains more Vitamin B5 +419.5%
Contains more Vitamin K +149.9%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 E +20%
Contains more Vitamin C +754.5%
Contains more Vitamin B1 +61%
Contains more Vitamin B2 +135.5%
Contains more Vitamin B3 +40.1%
Contains more Vitamin B6 +337.5%
Contains more Folate +26.9%
Contains more Vitamin A +15.3%
Contains more Vitamin B5 +419.5%
Contains more Vitamin K +149.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
3
Escarole
Escarole
Contains more Fats +300%
Contains more Carbs +24.1%
Contains more Other +65.8%
Equal in Protein - 1.15
Equal in Water - 94.29
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 Fats +300%
Contains more Carbs +24.1%
Contains more Other +65.8%
Equal in Protein - 1.15
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +307.4%
Contains less Saturated Fat -61.8%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +307.4%
Contains less Saturated Fat -61.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Escarole Opinion
Net carbs 1.31g 0.27g Chinese broccoli
Protein 1.14g 1.15g Escarole
Fats 0.72g 0.18g Chinese broccoli
Carbs 3.81g 3.07g Chinese broccoli
Calories 22kcal 19kcal Chinese broccoli
Sugar 0.84g 0.23g Escarole
Fiber 2.5g 2.8g Escarole
Calcium 100mg 46mg Chinese broccoli
Iron 0.56mg 0.72mg Escarole
Magnesium 18mg 13mg Chinese broccoli
Phosphorus 41mg 22mg Chinese broccoli
Potassium 261mg 245mg Chinese broccoli
Sodium 7mg 19mg Chinese broccoli
Zinc 0.39mg 0.69mg Escarole
Copper 0.061mg 0.087mg Escarole
Manganese 0.264mg 0.385mg Escarole
Selenium 1.3µg 0.2µg Chinese broccoli
Vitamin A 1638IU 1888IU Escarole
Vitamin A RAE 82µg 94µg Escarole
Vitamin E 0.48mg 0.4mg Chinese broccoli
Vitamin C 28.2mg 3.3mg Chinese broccoli
Vitamin B1 0.095mg 0.059mg Chinese broccoli
Vitamin B2 0.146mg 0.062mg Chinese broccoli
Vitamin B3 0.437mg 0.312mg Chinese broccoli
Vitamin B5 0.159mg 0.826mg Escarole
Vitamin B6 0.07mg 0.016mg Chinese broccoli
Folate 99µg 78µg Chinese broccoli
Vitamin K 84.8µg 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.11g 0.042g Escarole
Monounsaturated Fat 0.05g 0.004g Chinese broccoli
Polyunsaturated fat 0.33g 0.081g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese 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
48%
Chinese broccoli
67%
Escarole
Minerals Daily Need Coverage Score
18%
Chinese broccoli
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.61g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 12mg)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.