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  6. Escarole vs. Marrow-stem Kale

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 A, vitamin C, calcium, 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.
  • The glycemic index of marrow-stem Kale is higher.

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% 31% 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% 84% 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 +167%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Escarole Marrow-stem Kale DV% diff.
Vitamin K 211.9µg 437.1µg 188%
Vitamin C 3.3mg 35.3mg 36%
Calcium 46mg 232mg 19%
Vitamin A 94µg 251µg 17%
Folate 78µg 129µg 13%
Manganese 0.385mg 0.658mg 12%
Vitamin E 0.4mg 2.26mg 12%
Vitamin B6 0.016mg 0.165mg 11%
Vitamin B5 0.826mg 0.267mg 11%
Vitamin B2 0.062mg 0.13mg 5%
Fiber 2.8g 4g 5%
Copper 0.087mg 0.046mg 5%
Protein 1.15g 3.02g 4%
Zinc 0.69mg 0.21mg 4%
Iron 0.72mg 0.47mg 3%
Vitamin B3 0.312mg 0.742mg 3%
Magnesium 13mg 27mg 3%
Selenium 0.2µg 1.3µg 2%
Calories 19kcal 32kcal 1%
Choline 15.4mg 23.2mg 1%
Polyunsaturated fat 0.081g 0.201g 1%
Potassium 245mg 213mg 1%
Carbs 3.07g 5.42g 1%
Fats 0.18g 0.61g 1%
Net carbs 0.27g 1.42g N/A
Sugar 0.23g 0.46g N/A
Phosphorus 22mg 25mg 0%
Sodium 19mg 17mg 0%
Vitamin B1 0.059mg 0.054mg 0%
Saturated fat 0.042g 0.055g 0%
Monounsaturated fat 0.004g 0.03g 0%
Tryptophan 0.005mg 0.031mg 0%
Threonine 0.046mg 0.086mg 0%
Isoleucine 0.066mg 0.1mg 0%
Leucine 0.09mg 0.151mg 0%
Lysine 0.058mg 0.117mg 0%
Methionine 0.013mg 0.033mg 0%
Phenylalanine 0.049mg 0.087mg 0%
Valine 0.058mg 0.12mg 0%
Histidine 0.021mg 0.047mg 0%

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%

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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.