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  6. Collard Greens vs. Escarole

Collard Greens vs. Escarole — In-Depth Nutrition Comparison

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What are the main differences between Collard Greens and Escarole?

  • Collard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Vitamin B6, Manganese, and Iron, yet Escarole is richer in Folate, and Vitamin B5.
  • Collard Greens's daily need coverage for Vitamin K is 162% higher.
  • Collard Greens has 8 times more Vitamin B6 than Escarole. Collard Greens has 0.128mg of Vitamin B6, while Escarole has 0.016mg.

We used Collards, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added types in this comparison.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
7
:
3
Escarole
Escarole
Contains more Calcium +206.5%
Contains more Iron +56.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +45.5%
Contains less Sodium -21.1%
Contains more Manganese +32.5%
Contains more Selenium +150%
Contains more Potassium +109.4%
Contains more Zinc +200%
Contains more Copper +70.6%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 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 +206.5%
Contains more Iron +56.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +45.5%
Contains less Sodium -21.1%
Contains more Manganese +32.5%
Contains more Selenium +150%
Contains more Potassium +109.4%
Contains more Zinc +200%
Contains more Copper +70.6%

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.
Collard Greens
Collard Greens
7
:
3
Escarole
Escarole
Contains more Vitamin A +302.5%
Contains more Vitamin E +120%
Contains more Vitamin C +451.5%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B6 +700%
Contains more Vitamin K +91.9%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +278.9%
Contains more Folate +387.5%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 +302.5%
Contains more Vitamin E +120%
Contains more Vitamin C +451.5%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B6 +700%
Contains more Vitamin K +91.9%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +278.9%
Contains more Folate +387.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Escarole
Escarole
Contains more Protein +135.7%
Contains more Fats +300%
Contains more Carbs +84%
Contains more Other +77%
Equal in Water - 94.29
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +135.7%
Contains more Fats +300%
Contains more Carbs +84%
Contains more Other +77%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +113.6%
Contains less Saturated Fat -10.6%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +113.6%
Contains less Saturated Fat -10.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Escarole Opinion
Net carbs 1.65g 0.27g Collard Greens
Protein 2.71g 1.15g Collard Greens
Fats 0.72g 0.18g Collard Greens
Carbs 5.65g 3.07g Collard Greens
Calories 33kcal 19kcal Collard Greens
Sugar 0.4g 0.23g Escarole
Fiber 4g 2.8g Collard Greens
Calcium 141mg 46mg Collard Greens
Iron 1.13mg 0.72mg Collard Greens
Magnesium 21mg 13mg Collard Greens
Phosphorus 32mg 22mg Collard Greens
Potassium 117mg 245mg Escarole
Sodium 15mg 19mg Collard Greens
Zinc 0.23mg 0.69mg Escarole
Copper 0.051mg 0.087mg Escarole
Manganese 0.51mg 0.385mg Collard Greens
Selenium 0.5µg 0.2µg Collard Greens
Vitamin A 7600IU 1888IU Collard Greens
Vitamin A RAE 380µg 94µg Collard Greens
Vitamin E 0.88mg 0.4mg Collard Greens
Vitamin C 18.2mg 3.3mg Collard Greens
Vitamin B1 0.04mg 0.059mg Escarole
Vitamin B2 0.106mg 0.062mg Collard Greens
Vitamin B3 0.575mg 0.312mg Collard Greens
Vitamin B5 0.218mg 0.826mg Escarole
Vitamin B6 0.128mg 0.016mg Collard Greens
Folate 16µg 78µg Escarole
Vitamin K 406.6µg 211.9µg Collard Greens
Tryptophan 0.027mg 0.005mg Collard Greens
Threonine 0.074mg 0.046mg Collard Greens
Isoleucine 0.086mg 0.066mg Collard Greens
Leucine 0.13mg 0.09mg Collard Greens
Lysine 0.101mg 0.058mg Collard Greens
Methionine 0.028mg 0.013mg Collard Greens
Phenylalanine 0.075mg 0.049mg Collard Greens
Valine 0.104mg 0.058mg Collard Greens
Histidine 0.04mg 0.021mg Collard Greens
Saturated Fat 0.047g 0.042g Escarole
Monounsaturated Fat 0.026g 0.004g Collard Greens
Polyunsaturated fat 0.173g 0.081g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens 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
138%
Collard Greens
67%
Escarole
Minerals Daily Need Coverage Score
22%
Collard Greens
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.17g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.005g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Collard Greens
Collard Greens 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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.