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  6. Escarole vs. Collard Greens

Escarole vs. Collard Greens — In-Depth Nutrition Comparison

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What are the main differences between escarole and collard Greens?

  • Escarole is richer in folate and vitamin B5, yet collard Greens are richer in vitamin K, vitamin A, vitamin C, calcium, vitamin B6, manganese, and iron.
  • Collard Greens' daily need coverage for vitamin K is 162% higher.
  • Escarole has 5 times more folate than collard Greens. Escarole has 78µg of folate, while collard Greens have 16µg.

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

Infographic

Escarole vs Collard Greens infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more PotassiumPotassium +109.4%
Contains more CopperCopper +70.6%
Contains more ZincZinc +200%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +206.5%
Contains more IronIron +56.9%
Contains more PhosphorusPhosphorus +45.5%
Contains less SodiumSodium -21.1%
Contains more ManganeseManganese +32.5%
Contains more SeleniumSelenium +150%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin B1Vitamin B1 +47.5%
Contains more Vitamin B5Vitamin B5 +278.9%
Contains more FolateFolate +387.5%
Contains more Vitamin CVitamin C +451.5%
Contains more Vitamin AVitamin A +304.3%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B2Vitamin B2 +71%
Contains more Vitamin B3Vitamin B3 +84.3%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin KVitamin K +91.9%
Contains more CholineCholine +149.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Collard Greens DV% diff.
Vitamin K 211.9µg 406.6µg 162%
Vitamin A 94µg 380µg 32%
Vitamin C 3.3mg 18.2mg 17%
Folate 78µg 16µg 16%
Vitamin B5 0.826mg 0.218mg 12%
Calcium 46mg 141mg 10%
Vitamin B6 0.016mg 0.128mg 9%
Manganese 0.385mg 0.51mg 5%
Iron 0.72mg 1.13mg 5%
Fiber 2.8g 4g 5%
Choline 15.4mg 38.4mg 4%
Potassium 245mg 117mg 4%
Copper 0.087mg 0.051mg 4%
Zinc 0.69mg 0.23mg 4%
Vitamin E 0.4mg 0.88mg 3%
Protein 1.15g 2.71g 3%
Vitamin B2 0.062mg 0.106mg 3%
Magnesium 13mg 21mg 2%
Vitamin B3 0.312mg 0.575mg 2%
Vitamin B1 0.059mg 0.04mg 2%
Polyunsaturated fat 0.081g 0.173g 1%
Calories 19kcal 33kcal 1%
Selenium 0.2µg 0.5µg 1%
Phosphorus 22mg 32mg 1%
Carbs 3.07g 5.65g 1%
Fats 0.18g 0.72g 1%
Net carbs 0.27g 1.65g N/A
Sugar 0.23g 0.4g N/A
Sodium 19mg 15mg 0%
Saturated fat 0.042g 0.047g 0%
Monounsaturated fat 0.004g 0.026g 0%
Tryptophan 0.005mg 0.027mg 0%
Threonine 0.046mg 0.074mg 0%
Isoleucine 0.066mg 0.086mg 0%
Leucine 0.09mg 0.13mg 0%
Lysine 0.058mg 0.101mg 0%
Methionine 0.013mg 0.028mg 0%
Phenylalanine 0.049mg 0.075mg 0%
Valine 0.058mg 0.104mg 0%
Histidine 0.021mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more OtherOther +77%
Contains more ProteinProtein +135.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +84%
~equal in Water ~90.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains less Sat. FatSaturated fat -10.6%
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +113.6%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.