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  6. Escarole vs. Chinese broccoli

Escarole vs. Chinese broccoli — In-Depth Nutrition Comparison

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Summary of differences between Escarole and Chinese broccoli

  • Escarole has more Vitamin K, Vitamin B5, and Manganese, however, Chinese broccoli is higher in Vitamin C, Vitamin B2, Calcium, and Folate.
  • Escarole covers your daily need of Vitamin K 106% more than Chinese broccoli.
  • Escarole has 5 times more Vitamin B5 than Chinese broccoli. While Escarole has 0.826mg of Vitamin B5, Chinese broccoli has only 0.159mg.

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

Infographic

Escarole vs Chinese broccoli 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 broccoli
Chinese broccoli
Contains more Iron +28.6%
Contains more Zinc +76.9%
Contains more Copper +42.6%
Contains more Manganese +45.8%
Contains more Calcium +117.4%
Contains more Magnesium +38.5%
Contains more Phosphorus +86.4%
Contains less Sodium -63.2%
Contains more Selenium +550%
Equal in Potassium - 261
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +28.6%
Contains more Zinc +76.9%
Contains more Copper +42.6%
Contains more Manganese +45.8%
Contains more Calcium +117.4%
Contains more Magnesium +38.5%
Contains more Phosphorus +86.4%
Contains less Sodium -63.2%
Contains more Selenium +550%
Equal in Potassium - 261

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
3
:
7
Chinese broccoli
Chinese broccoli
Contains more Vitamin A +15.3%
Contains more Vitamin B5 +419.5%
Contains more Vitamin K +149.9%
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%
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 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%
Contains more Vitamin A +15.3%
Contains more Vitamin B5 +419.5%
Contains more Vitamin K +149.9%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Chinese broccoli
Chinese broccoli
Contains more Other +65.8%
Contains more Fats +300%
Contains more Carbs +24.1%
Equal in Protein - 1.14
Equal in Water - 93.54
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Other +65.8%
Contains more Fats +300%
Contains more Carbs +24.1%
Equal in Protein - 1.14
Equal in Water - 93.54

Fat Type Comparison

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

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

Which food is preferable for your diet?

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

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.