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  6. Escarole vs. Kale raw

Escarole vs. Kale raw — In-Depth Nutrition Comparison

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What are the differences between Escarole and Kale raw?

  • Escarole is higher in Vitamin B5, yet Kale raw is higher in Vitamin K, Copper, Vitamin C, Vitamin A RAE, Vitamin B6, Folate, Manganese, Calcium, and Phosphorus.
  • Kale raw's daily need coverage for Vitamin K is 411% more.
  • Escarole has 9 times more Vitamin B5 than Kale raw. While Escarole has 0.826mg of Vitamin B5, Kale raw has only 0.091mg.

We used Escarole, cooked, boiled, drained, no salt added and Kale, raw types in this article.

Infographic

Escarole vs Kale raw 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
2
:
8
Kale raw
Kale raw
Contains less Sodium -50%
Contains more Zinc +23.2%
Contains more Calcium +226.1%
Contains more Iron +104.2%
Contains more Magnesium +261.5%
Contains more Phosphorus +318.2%
Contains more Potassium +100.4%
Contains more Copper +1623%
Contains more Manganese +71.2%
Contains more Selenium +350%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Kale raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 56% 34% 40% 44% 5% 16% 500% 86% 5%
Contains less Sodium -50%
Contains more Zinc +23.2%
Contains more Calcium +226.1%
Contains more Iron +104.2%
Contains more Magnesium +261.5%
Contains more Phosphorus +318.2%
Contains more Potassium +100.4%
Contains more Copper +1623%
Contains more Manganese +71.2%
Contains more Selenium +350%

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
1
:
9
Kale raw
Kale raw
Contains more Vitamin B5 +807.7%
Contains more Vitamin A +429.1%
Contains more Vitamin E +285%
Contains more Vitamin C +3536.4%
Contains more Vitamin B1 +86.4%
Contains more Vitamin B2 +109.7%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1593.8%
Contains more Folate +80.8%
Contains more Vitamin K +232.6%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 600% 31% 0% 400% 28% 30% 19% 6% 63% 106% 0% 1762%
Contains more Vitamin B5 +807.7%
Contains more Vitamin A +429.1%
Contains more Vitamin E +285%
Contains more Vitamin C +3536.4%
Contains more Vitamin B1 +86.4%
Contains more Vitamin B2 +109.7%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B6 +1593.8%
Contains more Folate +80.8%
Contains more Vitamin K +232.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Kale raw
Kale raw
Contains more Water +12.2%
Contains more Protein +272.2%
Contains more Fats +416.7%
Contains more Carbs +185%
Contains more Other +52.7%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Kale raw
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Contains more Water +12.2%
Contains more Protein +272.2%
Contains more Fats +416.7%
Contains more Carbs +185%
Contains more Other +52.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Kale raw
Kale raw
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +317.3%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Kale raw
19% 11% 70%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.338 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +317.3%

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 raw
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 raw Opinion
Net carbs 0.27g 5.15g Kale raw
Protein 1.15g 4.28g Kale raw
Fats 0.18g 0.93g Kale raw
Carbs 3.07g 8.75g Kale raw
Calories 19kcal 49kcal Kale raw
Sugar 0.23g 2.26g Escarole
Fiber 2.8g 3.6g Kale raw
Calcium 46mg 150mg Kale raw
Iron 0.72mg 1.47mg Kale raw
Magnesium 13mg 47mg Kale raw
Phosphorus 22mg 92mg Kale raw
Potassium 245mg 491mg Kale raw
Sodium 19mg 38mg Escarole
Zinc 0.69mg 0.56mg Escarole
Copper 0.087mg 1.499mg Kale raw
Manganese 0.385mg 0.659mg Kale raw
Selenium 0.2µg 0.9µg Kale raw
Vitamin A 1888IU 9990IU Kale raw
Vitamin A RAE 94µg 500µg Kale raw
Vitamin E 0.4mg 1.54mg Kale raw
Vitamin C 3.3mg 120mg Kale raw
Vitamin B1 0.059mg 0.11mg Kale raw
Vitamin B2 0.062mg 0.13mg Kale raw
Vitamin B3 0.312mg 1mg Kale raw
Vitamin B5 0.826mg 0.091mg Escarole
Vitamin B6 0.016mg 0.271mg Kale raw
Folate 78µg 141µg Kale raw
Vitamin K 211.9µg 704.8µg Kale raw
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 0.091g Escarole
Monounsaturated Fat 0.004g 0.052g Kale raw
Polyunsaturated fat 0.081g 0.338g Kale raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Kale raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
254%
Kale raw
Minerals Daily Need Coverage Score
18%
Escarole
83%
Kale raw

Comparison summary

Which food is richer in minerals?
Kale raw
Kale raw is relatively richer in minerals
Which food is lower in glycemic index?
Kale raw
Kale raw is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Kale raw
Kale raw is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 2.03g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.049g)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.