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  6. Escarole vs. Chinese cabbage

Escarole vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between Escarole and Chinese cabbage

  • Escarole has more Vitamin K, Vitamin B5, Manganese, Copper, and Fiber, however, Chinese cabbage is richer in Vitamin C, Vitamin A RAE, Vitamin B6, and Calcium.
  • Escarole covers your daily Vitamin K needs 139% more than Chinese cabbage.
  • Chinese cabbage has 9 times less Vitamin B5 than Escarole. Escarole has 0.826mg of Vitamin B5, while Chinese cabbage has 0.088mg.

Specific food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Cabbage, chinese (pak-choi), raw.

Infographic

Escarole vs Chinese 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
4
:
6
Chinese cabbage
Chinese cabbage
Contains less Sodium -70.8%
Contains more Zinc +263.2%
Contains more Copper +314.3%
Contains more Manganese +142.1%
Contains more Calcium +128.3%
Contains more Iron +11.1%
Contains more Magnesium +46.2%
Contains more Phosphorus +68.2%
Contains more Selenium +150%
Equal in Potassium - 252
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains less Sodium -70.8%
Contains more Zinc +263.2%
Contains more Copper +314.3%
Contains more Manganese +142.1%
Contains more Calcium +128.3%
Contains more Iron +11.1%
Contains more Magnesium +46.2%
Contains more Phosphorus +68.2%
Contains more Selenium +150%
Equal in Potassium - 252

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
5
:
5
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +344.4%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +838.6%
Contains more Folate +18.2%
Contains more Vitamin K +365.7%
Contains more Vitamin A +136.7%
Contains more Vitamin C +1263.6%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +1112.5%
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%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +344.4%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +838.6%
Contains more Folate +18.2%
Contains more Vitamin K +365.7%
Contains more Vitamin A +136.7%
Contains more Vitamin C +1263.6%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +1112.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Chinese cabbage
Chinese cabbage
Contains more Carbs +40.8%
Contains more Other +63.8%
Contains more Protein +30.4%
Contains more Fats +11.1%
Equal in Water - 95.32
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Carbs +40.8%
Contains more Other +63.8%
Contains more Protein +30.4%
Contains more Fats +11.1%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
0
:
3
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +18.5%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +18.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Chinese cabbage Opinion
Net carbs 0.27g 1.18g Chinese cabbage
Protein 1.15g 1.5g Chinese cabbage
Fats 0.18g 0.2g Chinese cabbage
Carbs 3.07g 2.18g Escarole
Calories 19kcal 13kcal Escarole
Sugar 0.23g 1.18g Escarole
Fiber 2.8g 1g Escarole
Calcium 46mg 105mg Chinese cabbage
Iron 0.72mg 0.8mg Chinese cabbage
Magnesium 13mg 19mg Chinese cabbage
Phosphorus 22mg 37mg Chinese cabbage
Potassium 245mg 252mg Chinese cabbage
Sodium 19mg 65mg Escarole
Zinc 0.69mg 0.19mg Escarole
Copper 0.087mg 0.021mg Escarole
Manganese 0.385mg 0.159mg Escarole
Selenium 0.2µg 0.5µg Chinese cabbage
Vitamin A 1888IU 4468IU Chinese cabbage
Vitamin A RAE 94µg 223µg Chinese cabbage
Vitamin E 0.4mg 0.09mg Escarole
Vitamin C 3.3mg 45mg Chinese cabbage
Vitamin B1 0.059mg 0.04mg Escarole
Vitamin B2 0.062mg 0.07mg Chinese cabbage
Vitamin B3 0.312mg 0.5mg Chinese cabbage
Vitamin B5 0.826mg 0.088mg Escarole
Vitamin B6 0.016mg 0.194mg Chinese cabbage
Folate 78µg 66µg Escarole
Vitamin K 211.9µg 45.5µg Escarole
Tryptophan 0.005mg 0.015mg Chinese cabbage
Threonine 0.046mg 0.049mg Chinese cabbage
Isoleucine 0.066mg 0.085mg Chinese cabbage
Leucine 0.09mg 0.088mg Escarole
Lysine 0.058mg 0.089mg Chinese cabbage
Methionine 0.013mg 0.009mg Escarole
Phenylalanine 0.049mg 0.044mg Escarole
Valine 0.058mg 0.066mg Chinese cabbage
Histidine 0.021mg 0.026mg Chinese cabbage
Saturated Fat 0.042g 0.027g Chinese cabbage
Monounsaturated Fat 0.004g 0.015g Chinese cabbage
Polyunsaturated fat 0.081g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Chinese cabbage
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
67%
Escarole
56%
Chinese cabbage
Minerals Daily Need Coverage Score
18%
Escarole
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.