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  6. Escarole vs. Kale

Escarole vs. Kale — In-Depth Nutrition Comparison

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How are Escarole and Kale different?

  • Escarole is richer in Folate, and Vitamin B5, while Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B6, and Copper.
  • Kale covers your daily need of Vitamin K 504% more than Escarole.
  • Escarole contains 39 times more Choline than Kale. Escarole contains 15.4mg of Choline, while Kale contains 0.4mg.

Escarole, cooked, boiled, drained, no salt added and Kale, cooked, boiled, drained, without salt types were used in this article.

Infographic

Escarole vs Kale 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
Kale
Kale
Contains less Sodium -17.4%
Contains more Zinc +187.5%
Contains more Calcium +56.5%
Contains more Iron +25%
Contains more Magnesium +38.5%
Contains more Phosphorus +27.3%
Contains more Copper +79.3%
Contains more Selenium +350%
Equal in Potassium - 228
Equal in Manganese - 0.416
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains less Sodium -17.4%
Contains more Zinc +187.5%
Contains more Calcium +56.5%
Contains more Iron +25%
Contains more Magnesium +38.5%
Contains more Phosphorus +27.3%
Contains more Copper +79.3%
Contains more Selenium +350%
Equal in Potassium - 228
Equal in Manganese - 0.416

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
Kale
Kale
Contains more Vitamin B1 +11.3%
Contains more Vitamin B5 +1585.7%
Contains more Folate +500%
Contains more Vitamin A +621.5%
Contains more Vitamin E +112.5%
Contains more Vitamin C +1142.4%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +762.5%
Contains more Vitamin K +285.6%
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B5 +1585.7%
Contains more Folate +500%
Contains more Vitamin A +621.5%
Contains more Vitamin E +112.5%
Contains more Vitamin C +1142.4%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +762.5%
Contains more Vitamin K +285.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Kale
Kale
Contains more Other +50.6%
Contains more Protein +65.2%
Contains more Fats +122.2%
Contains more Carbs +83.4%
Equal in Water - 91.2
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Other +50.6%
Contains more Protein +65.2%
Contains more Fats +122.2%
Contains more Carbs +83.4%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Kale
Kale
Contains less Saturated Fat -19.2%
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +138.3%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -19.2%
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +138.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Kale
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Escarole Kale Opinion
Net carbs 0.27g 3.63g Kale
Protein 1.15g 1.9g Kale
Fats 0.18g 0.4g Kale
Carbs 3.07g 5.63g Kale
Calories 19kcal 28kcal Kale
Sugar 0.23g 1.25g Escarole
Fiber 2.8g 2g Escarole
Calcium 46mg 72mg Kale
Iron 0.72mg 0.9mg Kale
Magnesium 13mg 18mg Kale
Phosphorus 22mg 28mg Kale
Potassium 245mg 228mg Escarole
Sodium 19mg 23mg Escarole
Zinc 0.69mg 0.24mg Escarole
Copper 0.087mg 0.156mg Kale
Manganese 0.385mg 0.416mg Kale
Selenium 0.2µg 0.9µg Kale
Vitamin A 1888IU 13621IU Kale
Vitamin A RAE 94µg 681µg Kale
Vitamin E 0.4mg 0.85mg Kale
Vitamin C 3.3mg 41mg Kale
Vitamin B1 0.059mg 0.053mg Escarole
Vitamin B2 0.062mg 0.07mg Kale
Vitamin B3 0.312mg 0.5mg Kale
Vitamin B5 0.826mg 0.049mg Escarole
Vitamin B6 0.016mg 0.138mg Kale
Folate 78µg 13µg Escarole
Vitamin K 211.9µg 817µg Kale
Tryptophan 0.005mg 0.023mg Kale
Threonine 0.046mg 0.085mg Kale
Isoleucine 0.066mg 0.114mg Kale
Leucine 0.09mg 0.133mg Kale
Lysine 0.058mg 0.114mg Kale
Methionine 0.013mg 0.018mg Kale
Phenylalanine 0.049mg 0.097mg Kale
Valine 0.058mg 0.104mg Kale
Histidine 0.021mg 0.04mg Kale
Saturated Fat 0.042g 0.052g Escarole
Monounsaturated Fat 0.004g 0.03g Kale
Polyunsaturated fat 0.081g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Kale
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
258%
Kale
Minerals Daily Need Coverage Score
18%
Escarole
22%
Kale

Comparison summary

Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.01g)
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 ($)

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.