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 is richer in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Vitamin B6, Manganese, and Iron.
- Collard Greens's 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 has 16µg.
We used Escarole, cooked, boiled, drained, no salt added and Collards, cooked, boiled, drained, without salt types in this comparison.
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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.
| 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.
| 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 | +302.5% |
| Contains more Vitamin E Vitamin 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
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
Saturated Fat:
Sat. Fat
0.042 g
Monounsaturated Fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 33kcal |
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| Protein | 1.15g | 2.71g |
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| Fats | 0.18g | 0.72g |
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| Vitamin C | 3.3mg | 18.2mg |
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| Net carbs | 0.27g | 1.65g |
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| Carbs | 3.07g | 5.65g |
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| Magnesium | 13mg | 21mg |
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| Calcium | 46mg | 141mg |
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| Potassium | 245mg | 117mg |
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| Iron | 0.72mg | 1.13mg |
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| Sugar | 0.23g | 0.4g |
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| Fiber | 2.8g | 4g |
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| Copper | 0.087mg | 0.051mg |
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| Zinc | 0.69mg | 0.23mg |
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| Phosphorus | 22mg | 32mg |
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| Sodium | 19mg | 15mg |
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| Vitamin A | 1888IU | 7600IU |
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| Vitamin A RAE | 94µg | 380µg |
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| Vitamin E | 0.4mg | 0.88mg |
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| Manganese | 0.385mg | 0.51mg |
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| Selenium | 0.2µg | 0.5µg |
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| Vitamin B1 | 0.059mg | 0.04mg |
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| Vitamin B2 | 0.062mg | 0.106mg |
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| Vitamin B3 | 0.312mg | 0.575mg |
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| Vitamin B5 | 0.826mg | 0.218mg |
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| Vitamin B6 | 0.016mg | 0.128mg |
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| Vitamin K | 211.9µg | 406.6µg |
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| Folate | 78µg | 16µg |
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| Choline | 15.4mg | 38.4mg |
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| Saturated Fat | 0.042g | 0.047g |
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| Monounsaturated Fat | 0.004g | 0.026g |
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| Polyunsaturated fat | 0.081g | 0.173g |
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| Tryptophan | 0.005mg | 0.027mg |
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| Threonine | 0.046mg | 0.074mg |
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| Isoleucine | 0.066mg | 0.086mg |
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| Leucine | 0.09mg | 0.13mg |
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| Lysine | 0.058mg | 0.101mg |
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| Methionine | 0.013mg | 0.028mg |
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| Phenylalanine | 0.049mg | 0.075mg |
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| Valine | 0.058mg | 0.104mg |
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| Histidine | 0.021mg | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
63%
129%
Minerals Daily Need Coverage Score
18%
22%
Comparison summary
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.17g)
Which food is lower in Saturated Fat?
Escarole is lower in Saturated Fat (difference - 0.005g)
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Collard Greens 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.