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  6. Escarole vs. Kohlrabi

Escarole vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between Escarole and Kohlrabi

  • Escarole has more Vitamin K, Folate, Vitamin B5, Manganese, Vitamin A RAE, and Zinc, however, Kohlrabi is higher in Vitamin C, and Vitamin B6.
  • Escarole covers your daily Vitamin K needs 176% more than Kohlrabi.
  • Kohlrabi contains 47 times less Vitamin A RAE than Escarole. Escarole contains 94µg of Vitamin A RAE, while Kohlrabi contains 2µg.

Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Kohlrabi, raw.

Infographic

Escarole vs Kohlrabi 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
5
:
5
Kohlrabi
Kohlrabi
Contains more Calcium +91.7%
Contains more Iron +80%
Contains more Zinc +2200%
Contains more Manganese +177%
Contains more Magnesium +46.2%
Contains more Phosphorus +109.1%
Contains more Potassium +42.9%
Contains more Copper +48.3%
Contains more Selenium +250%
Equal in Sodium - 20
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +91.7%
Contains more Iron +80%
Contains more Zinc +2200%
Contains more Manganese +177%
Contains more Magnesium +46.2%
Contains more Phosphorus +109.1%
Contains more Potassium +42.9%
Contains more Copper +48.3%
Contains more Selenium +250%
Equal in Sodium - 20

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
6
:
4
Kohlrabi
Kohlrabi
Contains more Vitamin A +5144.4%
Contains more Vitamin B1 +18%
Contains more Vitamin B2 +210%
Contains more Vitamin B5 +400.6%
Contains more Folate +387.5%
Contains more Vitamin K +211800%
Contains more Vitamin E +20%
Contains more Vitamin C +1778.8%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +837.5%
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +5144.4%
Contains more Vitamin B1 +18%
Contains more Vitamin B2 +210%
Contains more Vitamin B5 +400.6%
Contains more Folate +387.5%
Contains more Vitamin K +211800%
Contains more Vitamin E +20%
Contains more Vitamin C +1778.8%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +837.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Kohlrabi
Kohlrabi
Contains more Fats +80%
Contains more Other +31%
Contains more Protein +47.8%
Contains more Carbs +102%
Equal in Water - 91
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +80%
Contains more Other +31%
Contains more Protein +47.8%
Contains more Carbs +102%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Kohlrabi
Kohlrabi
Contains more Polyunsaturated fat +68.8%
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +75%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +68.8%
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +75%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Kohlrabi Opinion
Net carbs 0.27g 2.6g Kohlrabi
Protein 1.15g 1.7g Kohlrabi
Fats 0.18g 0.1g Escarole
Carbs 3.07g 6.2g Kohlrabi
Calories 19kcal 27kcal Kohlrabi
Sugar 0.23g 2.6g Escarole
Fiber 2.8g 3.6g Kohlrabi
Calcium 46mg 24mg Escarole
Iron 0.72mg 0.4mg Escarole
Magnesium 13mg 19mg Kohlrabi
Phosphorus 22mg 46mg Kohlrabi
Potassium 245mg 350mg Kohlrabi
Sodium 19mg 20mg Escarole
Zinc 0.69mg 0.03mg Escarole
Copper 0.087mg 0.129mg Kohlrabi
Manganese 0.385mg 0.139mg Escarole
Selenium 0.2µg 0.7µg Kohlrabi
Vitamin A 1888IU 36IU Escarole
Vitamin A RAE 94µg 2µg Escarole
Vitamin E 0.4mg 0.48mg Kohlrabi
Vitamin C 3.3mg 62mg Kohlrabi
Vitamin B1 0.059mg 0.05mg Escarole
Vitamin B2 0.062mg 0.02mg Escarole
Vitamin B3 0.312mg 0.4mg Kohlrabi
Vitamin B5 0.826mg 0.165mg Escarole
Vitamin B6 0.016mg 0.15mg Kohlrabi
Folate 78µg 16µg Escarole
Vitamin K 211.9µg 0.1µg Escarole
Tryptophan 0.005mg 0.01mg Kohlrabi
Threonine 0.046mg 0.049mg Kohlrabi
Isoleucine 0.066mg 0.078mg Kohlrabi
Leucine 0.09mg 0.067mg Escarole
Lysine 0.058mg 0.056mg Escarole
Methionine 0.013mg 0.013mg
Phenylalanine 0.049mg 0.039mg Escarole
Valine 0.058mg 0.05mg Escarole
Histidine 0.021mg 0.019mg Escarole
Saturated Fat 0.042g 0.013g Kohlrabi
Monounsaturated Fat 0.004g 0.007g Kohlrabi
Polyunsaturated fat 0.081g 0.048g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
18%
Escarole
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 20)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.