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  6. Escarole vs. Red cabbage

Escarole vs. Red cabbage — In-Depth Nutrition Comparison

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What are the main differences between Escarole and Red cabbage?

  • Escarole is richer in Vitamin K, Folate, Vitamin B5, Copper, and Manganese, yet Red cabbage is richer in Vitamin C, and Vitamin B6.
  • Escarole's daily need coverage for Vitamin K is 145% higher.
  • Escarole has 6 times more Vitamin B5 than Red cabbage. Escarole has 0.826mg of Vitamin B5, while Red cabbage has 0.147mg.
  • Escarole contains less Sugar.

We used Escarole, cooked, boiled, drained, no salt added and Cabbage, red, raw types in this comparison.

Infographic

Escarole vs Red 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
Red cabbage
Red cabbage
Contains less Sodium -29.6%
Contains more Zinc +213.6%
Contains more Copper +411.8%
Contains more Manganese +58.4%
Contains more Iron +11.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +36.4%
Contains more Selenium +200%
Equal in Calcium - 45
Equal in Potassium - 243
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains less Sodium -29.6%
Contains more Zinc +213.6%
Contains more Copper +411.8%
Contains more Manganese +58.4%
Contains more Iron +11.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +36.4%
Contains more Selenium +200%
Equal in Calcium - 45
Equal in Potassium - 243

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
5
:
5
Red cabbage
Red cabbage
Contains more Vitamin A +69.2%
Contains more Vitamin E +263.6%
Contains more Vitamin B5 +461.9%
Contains more Folate +333.3%
Contains more Vitamin K +454.7%
Contains more Vitamin C +1627.3%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +1206.3%
Equal in Vitamin B1 - 0.064
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%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin A +69.2%
Contains more Vitamin E +263.6%
Contains more Vitamin B5 +461.9%
Contains more Folate +333.3%
Contains more Vitamin K +454.7%
Contains more Vitamin C +1627.3%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +1206.3%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Red cabbage
Red cabbage
Contains more Fats +12.5%
Contains more Other +101.5%
Contains more Protein +24.3%
Contains more Carbs +140.1%
Equal in Water - 90.39
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Fats +12.5%
Contains more Other +101.5%
Contains more Protein +24.3%
Contains more Carbs +140.1%
Equal in Water - 90.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Red cabbage
Red cabbage
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +200%
Equal in Polyunsaturated fat - 0.08
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +200%
Equal in Polyunsaturated fat - 0.08

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Red cabbage
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 Red cabbage Opinion
Net carbs 0.27g 5.27g Red cabbage
Protein 1.15g 1.43g Red cabbage
Fats 0.18g 0.16g Escarole
Carbs 3.07g 7.37g Red cabbage
Calories 19kcal 31kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 0.23g 3.83g Escarole
Fiber 2.8g 2.1g Escarole
Calcium 46mg 45mg Escarole
Iron 0.72mg 0.8mg Red cabbage
Magnesium 13mg 16mg Red cabbage
Phosphorus 22mg 30mg Red cabbage
Potassium 245mg 243mg Escarole
Sodium 19mg 27mg Escarole
Zinc 0.69mg 0.22mg Escarole
Copper 0.087mg 0.017mg Escarole
Manganese 0.385mg 0.243mg Escarole
Selenium 0.2µg 0.6µg Red cabbage
Vitamin A 1888IU 1116IU Escarole
Vitamin A RAE 94µg 56µg Escarole
Vitamin E 0.4mg 0.11mg Escarole
Vitamin C 3.3mg 57mg Red cabbage
Vitamin B1 0.059mg 0.064mg Red cabbage
Vitamin B2 0.062mg 0.069mg Red cabbage
Vitamin B3 0.312mg 0.418mg Red cabbage
Vitamin B5 0.826mg 0.147mg Escarole
Vitamin B6 0.016mg 0.209mg Red cabbage
Folate 78µg 18µg Escarole
Vitamin K 211.9µg 38.2µg Escarole
Tryptophan 0.005mg 0.012mg Red cabbage
Threonine 0.046mg 0.039mg Escarole
Isoleucine 0.066mg 0.034mg Escarole
Leucine 0.09mg 0.046mg Escarole
Lysine 0.058mg 0.049mg Escarole
Methionine 0.013mg 0.014mg Red cabbage
Phenylalanine 0.049mg 0.036mg Escarole
Valine 0.058mg 0.048mg Escarole
Histidine 0.021mg 0.024mg Red cabbage
Saturated Fat 0.042g 0.021g Red cabbage
Monounsaturated Fat 0.004g 0.012g Red cabbage
Polyunsaturated fat 0.081g 0.08g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Red 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
39%
Red cabbage
Minerals Daily Need Coverage Score
18%
Escarole
14%
Red cabbage

Comparison summary

Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 8mg)
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 - $0.3)
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.