Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Escarole
  5. Compare
  6. Escarole vs. Cabbage

Escarole vs. Cabbage — In-Depth Nutrition Comparison

Compare

Summary of differences between Escarole and Cabbage

  • Escarole has more Vitamin K, Vitamin B5, Vitamin A RAE, Manganese, Folate, and Copper, however, Cabbage is higher in Vitamin C, and Vitamin B6.
  • Escarole covers your daily need of Vitamin K 113% more than Cabbage.
  • Escarole has 19 times more Vitamin A RAE than Cabbage. While Escarole has 94µg of Vitamin A RAE, Cabbage has only 5µg.

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

Infographic

Escarole vs Cabbage 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.
Escarole
Escarole
7
:
3
Cabbage
Cabbage
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%
Contains more Phosphorus +18.2%
Contains more Selenium +50%
Equal in Magnesium - 12
Equal in Sodium - 18
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
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%
Contains more Phosphorus +18.2%
Contains more Selenium +50%
Equal in Magnesium - 12
Equal in Sodium - 18

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.
Escarole
Escarole
7
:
3
Cabbage
Cabbage
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 Vitamin K +178.8%
Contains more Vitamin C +1009.1%
Contains more Vitamin B6 +675%
Equal in Vitamin B1 - 0.061
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%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
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 Vitamin K +178.8%
Contains more Vitamin C +1009.1%
Contains more Vitamin B6 +675%
Equal in Vitamin B1 - 0.061

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Cabbage
Cabbage
Contains more Fats +80%
Contains more Other +104.7%
Contains more Protein +11.3%
Contains more Carbs +88.9%
Equal in Water - 92.18
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Fats +80%
Contains more Other +104.7%
Contains more Protein +11.3%
Contains more Carbs +88.9%
Equal in Water - 92.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Cabbage
Cabbage
Contains more Polyunsaturated fat +376.5%
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +325%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains more Polyunsaturated fat +376.5%
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +325%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Escarole
Escarole vs Endive
Endive
Escarole
Escarole vs Kale raw
Kale raw
Escarole
Escarole vs Spinach raw
Spinach raw
Cabbage
Cabbage vs Broccoli
Broccoli
Cabbage
Cabbage vs Chinese cabbage
Chinese cabbage
Cabbage
Cabbage vs Red cabbage
Red cabbage

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
67%
Escarole
35%
Cabbage
Minerals Daily Need Coverage Score
18%
Escarole
10%
Cabbage

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.