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Escarole vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between Escarole and Marrow-stem Kale

  • Escarole has more Vitamin B5, however, Marrow-stem Kale is higher in Vitamin K, Vitamin C, Calcium, Vitamin A RAE, Folate, Vitamin E , Manganese, Vitamin B6, and Vitamin B2.
  • Marrow-stem Kale covers your daily Vitamin K needs 188% more than Escarole.
  • Marrow-stem Kale contains 3 times less Vitamin B5 than Escarole. Escarole contains 0.826mg of Vitamin B5, while Marrow-stem Kale contains 0.267mg.

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

Infographic

Escarole vs Marrow-stem Kale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +15%
Contains more IronIron +53.2%
Contains more CopperCopper +89.1%
Contains more ZincZinc +228.6%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +404.3%
Contains more PhosphorusPhosphorus +13.6%
Contains less SodiumSodium -10.5%
Contains more ManganeseManganese +70.9%
Contains more SeleniumSelenium +550%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B5Vitamin B5 +209.4%
Contains more Vitamin CVitamin C +969.7%
Contains more Vitamin AVitamin A +165.8%
Contains more Vitamin E Vitamin E +465%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin B3Vitamin B3 +137.8%
Contains more Vitamin B6Vitamin B6 +931.3%
Contains more Vitamin KVitamin K +106.3%
Contains more FolateFolate +65.4%
Contains more CholineCholine +50.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +162.6%
Contains more FatsFats +238.9%
Contains more CarbsCarbs +76.5%
~equal in Water ~89.62g
~equal in Other ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
19% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated Fat -23.6%
Contains more Mono. FatMonounsaturated Fat +650%
Contains more Poly. FatPolyunsaturated fat +148.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Marrow-stem Kale Opinion
Calories 19kcal 32kcal Marrow-stem Kale
Protein 1.15g 3.02g Marrow-stem Kale
Fats 0.18g 0.61g Marrow-stem Kale
Vitamin C 3.3mg 35.3mg Marrow-stem Kale
Net carbs 0.27g 1.42g Marrow-stem Kale
Carbs 3.07g 5.42g Marrow-stem Kale
Magnesium 13mg 27mg Marrow-stem Kale
Calcium 46mg 232mg Marrow-stem Kale
Potassium 245mg 213mg Escarole
Iron 0.72mg 0.47mg Escarole
Sugar 0.23g 0.46g Escarole
Fiber 2.8g 4g Marrow-stem Kale
Copper 0.087mg 0.046mg Escarole
Zinc 0.69mg 0.21mg Escarole
Phosphorus 22mg 25mg Marrow-stem Kale
Sodium 19mg 17mg Marrow-stem Kale
Vitamin A 1888IU 5019IU Marrow-stem Kale
Vitamin A RAE 94µg 251µg Marrow-stem Kale
Vitamin E 0.4mg 2.26mg Marrow-stem Kale
Manganese 0.385mg 0.658mg Marrow-stem Kale
Selenium 0.2µg 1.3µg Marrow-stem Kale
Vitamin B1 0.059mg 0.054mg Escarole
Vitamin B2 0.062mg 0.13mg Marrow-stem Kale
Vitamin B3 0.312mg 0.742mg Marrow-stem Kale
Vitamin B5 0.826mg 0.267mg Escarole
Vitamin B6 0.016mg 0.165mg Marrow-stem Kale
Vitamin K 211.9µg 437.1µg Marrow-stem Kale
Folate 78µg 129µg Marrow-stem Kale
Choline 15.4mg 23.2mg Marrow-stem Kale
Saturated Fat 0.042g 0.055g Escarole
Monounsaturated Fat 0.004g 0.03g Marrow-stem Kale
Polyunsaturated fat 0.081g 0.201g Marrow-stem Kale
Tryptophan 0.005mg 0.031mg Marrow-stem Kale
Threonine 0.046mg 0.086mg Marrow-stem Kale
Isoleucine 0.066mg 0.1mg Marrow-stem Kale
Leucine 0.09mg 0.151mg Marrow-stem Kale
Lysine 0.058mg 0.117mg Marrow-stem Kale
Methionine 0.013mg 0.033mg Marrow-stem Kale
Phenylalanine 0.049mg 0.087mg Marrow-stem Kale
Valine 0.058mg 0.12mg Marrow-stem Kale
Histidine 0.021mg 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Escarole
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
18%
Escarole
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.5)
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.

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.