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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 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.

Infographic

Escarole vs Collard Greens 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
3
:
7
Collard Greens
Collard Greens
Contains more Potassium +109.4%
Contains more Zinc +200%
Contains more Copper +70.6%
Contains more Calcium +206.5%
Contains more Iron +56.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +45.5%
Contains less Sodium -21.1%
Contains more Manganese +32.5%
Contains more Selenium +150%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Potassium +109.4%
Contains more Zinc +200%
Contains more Copper +70.6%
Contains more Calcium +206.5%
Contains more Iron +56.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +45.5%
Contains less Sodium -21.1%
Contains more Manganese +32.5%
Contains more Selenium +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.
Escarole
Escarole
3
:
7
Collard Greens
Collard Greens
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +278.9%
Contains more Folate +387.5%
Contains more Vitamin A +302.5%
Contains more Vitamin E +120%
Contains more Vitamin C +451.5%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B6 +700%
Contains more Vitamin K +91.9%
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B5 +278.9%
Contains more Folate +387.5%
Contains more Vitamin A +302.5%
Contains more Vitamin E +120%
Contains more Vitamin C +451.5%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B6 +700%
Contains more Vitamin K +91.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Collard Greens
Collard Greens
Contains more Other +77%
Contains more Protein +135.7%
Contains more Fats +300%
Contains more Carbs +84%
Equal in Water - 90.18
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Collard Greens
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 Other +77%
Contains more Protein +135.7%
Contains more Fats +300%
Contains more Carbs +84%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -10.6%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +113.6%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -10.6%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated 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.
Escarole Collard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index 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 Collard Greens Opinion
Net carbs 0.27g 1.65g Collard Greens
Protein 1.15g 2.71g Collard Greens
Fats 0.18g 0.72g Collard Greens
Carbs 3.07g 5.65g Collard Greens
Calories 19kcal 33kcal Collard Greens
Sugar 0.23g 0.4g Escarole
Fiber 2.8g 4g Collard Greens
Calcium 46mg 141mg Collard Greens
Iron 0.72mg 1.13mg Collard Greens
Magnesium 13mg 21mg Collard Greens
Phosphorus 22mg 32mg Collard Greens
Potassium 245mg 117mg Escarole
Sodium 19mg 15mg Collard Greens
Zinc 0.69mg 0.23mg Escarole
Copper 0.087mg 0.051mg Escarole
Manganese 0.385mg 0.51mg Collard Greens
Selenium 0.2µg 0.5µg Collard Greens
Vitamin A 1888IU 7600IU Collard Greens
Vitamin A RAE 94µg 380µg Collard Greens
Vitamin E 0.4mg 0.88mg Collard Greens
Vitamin C 3.3mg 18.2mg Collard Greens
Vitamin B1 0.059mg 0.04mg Escarole
Vitamin B2 0.062mg 0.106mg Collard Greens
Vitamin B3 0.312mg 0.575mg Collard Greens
Vitamin B5 0.826mg 0.218mg Escarole
Vitamin B6 0.016mg 0.128mg Collard Greens
Folate 78µg 16µg Escarole
Vitamin K 211.9µg 406.6µg Collard Greens
Tryptophan 0.005mg 0.027mg Collard Greens
Threonine 0.046mg 0.074mg Collard Greens
Isoleucine 0.066mg 0.086mg Collard Greens
Leucine 0.09mg 0.13mg Collard Greens
Lysine 0.058mg 0.101mg Collard Greens
Methionine 0.013mg 0.028mg Collard Greens
Phenylalanine 0.049mg 0.075mg Collard Greens
Valine 0.058mg 0.104mg Collard Greens
Histidine 0.021mg 0.04mg Collard Greens
Saturated Fat 0.042g 0.047g Escarole
Monounsaturated Fat 0.004g 0.026g Collard Greens
Polyunsaturated fat 0.081g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Collard Greens
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
138%
Collard Greens
Minerals Daily Need Coverage Score
18%
Escarole
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.17g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.005g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Collard Greens
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.

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.