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. Cauliflower

Escarole vs. Cauliflower — In-Depth Nutrition Comparison

Compare

How are Escarole and Cauliflower different?

  • Escarole is higher in Vitamin K, Vitamin A RAE, Manganese, Copper, and Folate, however, Cauliflower is richer in Vitamin C, Vitamin B6, and Choline.
  • Daily need coverage for Vitamin K from Escarole is 164% higher.

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

Infographic

Escarole vs Cauliflower 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
6
:
4
Cauliflower
Cauliflower
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%
Contains more Magnesium +15.4%
Contains more Phosphorus +100%
Contains more Potassium +22%
Contains more Selenium +200%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
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%
Contains more Magnesium +15.4%
Contains more Phosphorus +100%
Contains more Potassium +22%
Contains more Selenium +200%

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
Cauliflower
Cauliflower
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%
Contains more Vitamin C +1360.6%
Contains more Vitamin B3 +62.5%
Contains more Vitamin B6 +1050%
Equal in Vitamin B2 - 0.06
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%
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%
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%
Contains more Vitamin C +1360.6%
Contains more Vitamin B3 +62.5%
Contains more Vitamin B6 +1050%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Cauliflower
Cauliflower
Contains more Other +72.4%
Contains more Protein +67%
Contains more Fats +55.6%
Contains more Carbs +61.9%
Equal in Water - 92.07
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Other +72.4%
Contains more Protein +67%
Contains more Fats +55.6%
Contains more Carbs +61.9%
Equal in Water - 92.07

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Cauliflower
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 Escarole Cauliflower Opinion
Net carbs 0.27g 2.97g Cauliflower
Protein 1.15g 1.92g Cauliflower
Fats 0.18g 0.28g Cauliflower
Carbs 3.07g 4.97g Cauliflower
Calories 19kcal 25kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 0.23g 1.91g Escarole
Fiber 2.8g 2g Escarole
Calcium 46mg 22mg Escarole
Iron 0.72mg 0.42mg Escarole
Magnesium 13mg 15mg Cauliflower
Phosphorus 22mg 44mg Cauliflower
Potassium 245mg 299mg Cauliflower
Sodium 19mg 30mg Escarole
Zinc 0.69mg 0.27mg Escarole
Copper 0.087mg 0.039mg Escarole
Manganese 0.385mg 0.155mg Escarole
Selenium 0.2µg 0.6µg Cauliflower
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.08mg Escarole
Vitamin C 3.3mg 48.2mg Cauliflower
Vitamin B1 0.059mg 0.05mg Escarole
Vitamin B2 0.062mg 0.06mg Escarole
Vitamin B3 0.312mg 0.507mg Cauliflower
Vitamin B5 0.826mg 0.667mg Escarole
Vitamin B6 0.016mg 0.184mg Cauliflower
Folate 78µg 57µg Escarole
Vitamin K 211.9µg 15.5µg Escarole
Tryptophan 0.005mg 0.02mg Cauliflower
Threonine 0.046mg 0.076mg Cauliflower
Isoleucine 0.066mg 0.071mg Cauliflower
Leucine 0.09mg 0.106mg Cauliflower
Lysine 0.058mg 0.217mg Cauliflower
Methionine 0.013mg 0.02mg Cauliflower
Phenylalanine 0.049mg 0.065mg Cauliflower
Valine 0.058mg 0.125mg Cauliflower
Histidine 0.021mg 0.056mg Cauliflower
Saturated Fat 0.042g 0.13g Escarole
Monounsaturated Fat 0.004g 0.034g Cauliflower
Polyunsaturated fat 0.081g 0.031g 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
Escarole Cauliflower
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
Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprout
Brussels sprout
Cauliflower
Cauliflower vs Cabbage
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
30%
Cauliflower
Minerals Daily Need Coverage Score
18%
Escarole
13%
Cauliflower

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.