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  6. Escarole vs. Napa cabbage

Escarole vs. Napa cabbage — In-Depth Nutrition Comparison

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The main differences between Escarole and Napa cabbage

  • Napa cabbage contains less Vitamin B5, Vitamin A RAE, Folate, and Manganese than Escarole.
  • Daily need coverage for Vitamin B5 from Escarole is 16% higher.
  • Napa cabbage has 7 times less Vitamin A RAE than Escarole. Escarole has 94µg of Vitamin A RAE, while Napa cabbage has 13µg.

Food types used in this article are Escarole, cooked, boiled, drained, no salt added and Cabbage, napa, cooked.

Infographic

Escarole vs Napa cabbage 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
6
:
4
Napa cabbage
Napa cabbage
Contains more Calcium +58.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +15.8%
Contains more Potassium +181.6%
Contains more Zinc +392.9%
Contains more Manganese +89.7%
Contains less Sodium -42.1%
Contains more Copper +10.3%
Contains more Selenium +100%
Equal in Iron - 0.74
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Calcium +58.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +15.8%
Contains more Potassium +181.6%
Contains more Zinc +392.9%
Contains more Manganese +89.7%
Contains less Sodium -42.1%
Contains more Copper +10.3%
Contains more Selenium +100%
Equal in Iron - 0.74

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
8
:
2
Napa cabbage
Napa cabbage
Contains more Vitamin A +617.9%
Contains more Vitamin B1 +1080%
Contains more Vitamin B2 +148%
Contains more Vitamin B5 +2260%
Contains more Folate +81.4%
Contains more Vitamin B3 +49.4%
Contains more Vitamin B6 +131.3%
Equal in Vitamin C - 3.2
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%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +617.9%
Contains more Vitamin B1 +1080%
Contains more Vitamin B2 +148%
Contains more Vitamin B5 +2260%
Contains more Folate +81.4%
Contains more Vitamin B3 +49.4%
Contains more Vitamin B6 +131.3%
Equal in Vitamin C - 3.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
4
:
1
Napa cabbage
Napa cabbage
Contains more Carbs +37.7%
Contains more Other +670.6%
Equal in Protein - 1.1
Equal in Fats - 0.17
Equal in Water - 96.33
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Carbs +37.7%
Contains more Other +670.6%
Equal in Protein - 1.1
Equal in Fats - 0.17
Equal in Water - 96.33

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Napa cabbage Opinion
Net carbs 0.27g 2.23g Napa cabbage
Protein 1.15g 1.1g Escarole
Fats 0.18g 0.17g Escarole
Carbs 3.07g 2.23g Escarole
Calories 19kcal 12kcal Escarole
Sugar 0.23g Napa cabbage
Fiber 2.8g Escarole
Calcium 46mg 29mg Escarole
Iron 0.72mg 0.74mg Napa cabbage
Magnesium 13mg 8mg Escarole
Phosphorus 22mg 19mg Escarole
Potassium 245mg 87mg Escarole
Sodium 19mg 11mg Napa cabbage
Zinc 0.69mg 0.14mg Escarole
Copper 0.087mg 0.096mg Napa cabbage
Manganese 0.385mg 0.203mg Escarole
Selenium 0.2µg 0.4µg Napa cabbage
Vitamin A 1888IU 263IU Escarole
Vitamin A RAE 94µg 13µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 3.2mg Escarole
Vitamin B1 0.059mg 0.005mg Escarole
Vitamin B2 0.062mg 0.025mg Escarole
Vitamin B3 0.312mg 0.466mg Napa cabbage
Vitamin B5 0.826mg 0.035mg Escarole
Vitamin B6 0.016mg 0.037mg Napa cabbage
Folate 78µg 43µg Escarole
Vitamin K 211.9µg Escarole
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 Napa cabbage
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Napa cabbage
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
7%
Napa cabbage
Minerals Daily Need Coverage Score
18%
Escarole
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.