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  6. Escarole vs. Savoy cabbage

Escarole vs. Savoy cabbage — In-Depth Nutrition Comparison

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How are Escarole and Savoy cabbage different?

  • Escarole is richer in Vitamin K, Vitamin B5, and Manganese, while Savoy cabbage is higher in Vitamin C, and Vitamin B6.
  • Escarole covers your daily need of Vitamin K 119% more than Savoy cabbage.
  • Escarole contains 4 times more Vitamin B5 than Savoy cabbage. Escarole contains 0.826mg of Vitamin B5, while Savoy cabbage contains 0.187mg.
  • Escarole is lower in Sugar.

Escarole, cooked, boiled, drained, no salt added and Cabbage, savoy, raw types were used in this article.

Infographic

Escarole vs Savoy 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
7
:
3
Savoy cabbage
Savoy cabbage
Contains more Calcium +31.4%
Contains more Iron +80%
Contains less Sodium -32.1%
Contains more Zinc +155.6%
Contains more Copper +40.3%
Contains more Manganese +113.9%
Contains more Magnesium +115.4%
Contains more Phosphorus +90.9%
Contains more Selenium +350%
Equal in Potassium - 230
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Savoy cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Contains more Calcium +31.4%
Contains more Iron +80%
Contains less Sodium -32.1%
Contains more Zinc +155.6%
Contains more Copper +40.3%
Contains more Manganese +113.9%
Contains more Magnesium +115.4%
Contains more Phosphorus +90.9%
Contains more Selenium +350%
Equal in Potassium - 230

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
Savoy cabbage
Savoy cabbage
Contains more Vitamin A +88.8%
Contains more Vitamin E +135.3%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B5 +341.7%
Contains more Vitamin K +208%
Contains more Vitamin C +839.4%
Contains more Vitamin B1 +18.6%
Contains more Vitamin B6 +1087.5%
Equal in Vitamin B3 - 0.3
Equal in Folate - 80
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%
Savoy cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Contains more Vitamin A +88.8%
Contains more Vitamin E +135.3%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B5 +341.7%
Contains more Vitamin K +208%
Contains more Vitamin C +839.4%
Contains more Vitamin B1 +18.6%
Contains more Vitamin B6 +1087.5%
Equal in Vitamin B3 - 0.3
Equal in Folate - 80

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Savoy cabbage
Savoy cabbage
Contains more Fats +80%
Contains more Other +63.8%
Contains more Protein +73.9%
Contains more Carbs +98.7%
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
Savoy cabbage
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more Fats +80%
Contains more Other +63.8%
Contains more Protein +73.9%
Contains more Carbs +98.7%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Savoy cabbage
Savoy cabbage
Contains more Polyunsaturated fat +65.3%
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
Savoy cabbage
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Contains more Polyunsaturated fat +65.3%
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 Savoy 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 Savoy cabbage Opinion
Net carbs 0.27g 3g Savoy cabbage
Protein 1.15g 2g Savoy cabbage
Fats 0.18g 0.1g Escarole
Carbs 3.07g 6.1g Savoy cabbage
Calories 19kcal 27kcal Savoy cabbage
Sugar 0.23g 2.27g Escarole
Fiber 2.8g 3.1g Savoy cabbage
Calcium 46mg 35mg Escarole
Iron 0.72mg 0.4mg Escarole
Magnesium 13mg 28mg Savoy cabbage
Phosphorus 22mg 42mg Savoy cabbage
Potassium 245mg 230mg Escarole
Sodium 19mg 28mg Escarole
Zinc 0.69mg 0.27mg Escarole
Copper 0.087mg 0.062mg Escarole
Manganese 0.385mg 0.18mg Escarole
Selenium 0.2µg 0.9µg Savoy cabbage
Vitamin A 1888IU 1000IU Escarole
Vitamin A RAE 94µg 50µg Escarole
Vitamin E 0.4mg 0.17mg Escarole
Vitamin C 3.3mg 31mg Savoy cabbage
Vitamin B1 0.059mg 0.07mg Savoy cabbage
Vitamin B2 0.062mg 0.03mg Escarole
Vitamin B3 0.312mg 0.3mg Escarole
Vitamin B5 0.826mg 0.187mg Escarole
Vitamin B6 0.016mg 0.19mg Savoy cabbage
Folate 78µg 80µg Savoy cabbage
Vitamin K 211.9µg 68.8µg Escarole
Tryptophan 0.005mg 0.02mg Savoy cabbage
Threonine 0.046mg 0.069mg Savoy cabbage
Isoleucine 0.066mg 0.101mg Savoy cabbage
Leucine 0.09mg 0.103mg Savoy cabbage
Lysine 0.058mg 0.094mg Savoy cabbage
Methionine 0.013mg 0.02mg Savoy cabbage
Phenylalanine 0.049mg 0.064mg Savoy cabbage
Valine 0.058mg 0.085mg Savoy cabbage
Histidine 0.021mg 0.041mg Savoy cabbage
Saturated Fat 0.042g 0.013g Savoy cabbage
Monounsaturated Fat 0.004g 0.007g Savoy cabbage
Polyunsaturated fat 0.081g 0.049g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Savoy 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
40%
Savoy cabbage
Minerals Daily Need Coverage Score
18%
Escarole
14%
Savoy cabbage

Comparison summary

Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 9mg)
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 - $0.4)
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.