Kale vs. Escarole — In-Depth Nutrition Comparison

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How are kale and escarole different?

Kale is richer in vitamin K, vitamin A, vitamin C, vitamin B6, and copper, while escarole is higher in folate and vitamin B5.
Kale covers your daily need for vitamin K, 504% more than escarole.
Kale contains 12 times more vitamin C than escarole. Kale contains 41mg of vitamin C, while escarole contains 3.3mg.

Kale, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added types were used in this article.

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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.

Kale

Escarole

Contains more MagnesiumMagnesium	+38.5%
Contains more CalciumCalcium	+56.5%
Contains more IronIron	+25%
Contains more CopperCopper	+79.3%
Contains more PhosphorusPhosphorus	+27.3%
Contains more SeleniumSelenium	+350%

Contains more ZincZinc	+187.5%
Contains less SodiumSodium	-17.4%

~equal in Potassium ~245mg

~equal in Manganese ~0.385mg

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.

Kale

Escarole

Contains more Vitamin CVitamin C	+1142.4%
Contains more Vitamin AVitamin A	+624.5%
Contains more Vitamin EVitamin E	+112.5%
Contains more Vitamin B2Vitamin B2	+12.9%
Contains more Vitamin B3Vitamin B3	+60.3%
Contains more Vitamin B6Vitamin B6	+762.5%
Contains more Vitamin KVitamin K	+285.6%

Contains more Vitamin B1Vitamin B1	+11.3%
Contains more Vitamin B5Vitamin B5	+1585.7%
Contains more FolateFolate	+500%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	817µg	211.9µg	504%
Vitamin A	681µg	94µg	65%
Vitamin C	41mg	3.3mg	42%
Vitamin B5	0.049mg	0.826mg	16%
Folate	13µg	78µg	16%
Vitamin B6	0.138mg	0.016mg	9%
Copper	0.156mg	0.087mg	8%
Zinc	0.24mg	0.69mg	4%
Calcium	72mg	46mg	3%
Fiber	2g	2.8g	3%
Vitamin E	0.85mg	0.4mg	3%
Choline	0.4mg	15.4mg	3%
Protein	1.9g	1.15g	2%
Iron	0.9mg	0.72mg	2%
Carbs	5.63g	3.07g	1%
Magnesium	18mg	13mg	1%
Potassium	228mg	245mg	1%
Phosphorus	28mg	22mg	1%
Manganese	0.416mg	0.385mg	1%
Selenium	0.9µg	0.2µg	1%
Vitamin B1	0.053mg	0.059mg	1%
Vitamin B2	0.07mg	0.062mg	1%
Vitamin B3	0.5mg	0.312mg	1%
Polyunsaturated fat	0.193g	0.081g	1%
Calories	28kcal	19kcal	0%
Protein per 100 calories	6.8g	6.1g	N/A
Calories per 10 g protein	147kcal	165kcal	N/A
Weight per 100 calories	357g	526g	N/A
Fats	0.4g	0.18g	0%
Net carbs	3.63g	0.27g	N/A
Sugar	1.25g	0.23g	N/A
Sodium	23mg	19mg	0%
Saturated fat	0.052g	0.042g	0%
Monounsaturated fat	0.03g	0.004g	0%
Tryptophan	0.023mg	0.005mg	0%
Threonine	0.085mg	0.046mg	0%
Isoleucine	0.114mg	0.066mg	0%
Leucine	0.133mg	0.09mg	0%
Lysine	0.114mg	0.058mg	0%
Methionine	0.018mg	0.013mg	0%
Phenylalanine	0.097mg	0.049mg	0%
Valine	0.104mg	0.058mg	0%
Histidine	0.04mg	0.021mg	0%