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  6. Kale vs. Escarole

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 RAE, Vitamin C, Vitamin B6, and Copper, while Escarole is higher in Folate, and Vitamin B5.
  • Kale covers your daily need of 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.

Infographic

Kale vs Escarole 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.
Kale
Kale
7
:
3
Escarole
Escarole
Contains more Calcium +56.5%
Contains more Iron +25%
Contains more Magnesium +38.5%
Contains more Phosphorus +27.3%
Contains more Copper +79.3%
Contains more Selenium +350%
Contains less Sodium -17.4%
Contains more Zinc +187.5%
Equal in Potassium - 245
Equal in Manganese - 0.385
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +56.5%
Contains more Iron +25%
Contains more Magnesium +38.5%
Contains more Phosphorus +27.3%
Contains more Copper +79.3%
Contains more Selenium +350%
Contains less Sodium -17.4%
Contains more Zinc +187.5%
Equal in Potassium - 245
Equal in Manganese - 0.385

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
Kale
7
:
3
Escarole
Escarole
Contains more Vitamin A +621.5%
Contains more Vitamin E +112.5%
Contains more Vitamin C +1142.4%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +762.5%
Contains more Vitamin K +285.6%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B5 +1585.7%
Contains more Folate +500%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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%
Contains more Vitamin A +621.5%
Contains more Vitamin E +112.5%
Contains more Vitamin C +1142.4%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B3 +60.3%
Contains more Vitamin B6 +762.5%
Contains more Vitamin K +285.6%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B5 +1585.7%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Escarole
Escarole
Contains more Protein +65.2%
Contains more Fats +122.2%
Contains more Carbs +83.4%
Contains more Other +50.6%
Equal in Water - 94.29
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +65.2%
Contains more Fats +122.2%
Contains more Carbs +83.4%
Contains more Other +50.6%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +138.3%
Contains less Saturated Fat -19.2%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +138.3%
Contains less Saturated Fat -19.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Escarole Opinion
Net carbs 3.63g 0.27g Kale
Protein 1.9g 1.15g Kale
Fats 0.4g 0.18g Kale
Carbs 5.63g 3.07g Kale
Calories 28kcal 19kcal Kale
Sugar 1.25g 0.23g Escarole
Fiber 2g 2.8g Escarole
Calcium 72mg 46mg Kale
Iron 0.9mg 0.72mg Kale
Magnesium 18mg 13mg Kale
Phosphorus 28mg 22mg Kale
Potassium 228mg 245mg Escarole
Sodium 23mg 19mg Escarole
Zinc 0.24mg 0.69mg Escarole
Copper 0.156mg 0.087mg Kale
Manganese 0.416mg 0.385mg Kale
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 1888IU Kale
Vitamin A RAE 681µg 94µg Kale
Vitamin E 0.85mg 0.4mg Kale
Vitamin C 41mg 3.3mg Kale
Vitamin B1 0.053mg 0.059mg Escarole
Vitamin B2 0.07mg 0.062mg Kale
Vitamin B3 0.5mg 0.312mg Kale
Vitamin B5 0.049mg 0.826mg Escarole
Vitamin B6 0.138mg 0.016mg Kale
Folate 13µg 78µg Escarole
Vitamin K 817µg 211.9µg Kale
Tryptophan 0.023mg 0.005mg Kale
Threonine 0.085mg 0.046mg Kale
Isoleucine 0.114mg 0.066mg Kale
Leucine 0.133mg 0.09mg Kale
Lysine 0.114mg 0.058mg Kale
Methionine 0.018mg 0.013mg Kale
Phenylalanine 0.097mg 0.049mg Kale
Valine 0.104mg 0.058mg Kale
Histidine 0.04mg 0.021mg Kale
Saturated Fat 0.052g 0.042g Escarole
Monounsaturated Fat 0.03g 0.004g Kale
Polyunsaturated fat 0.193g 0.081g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Escarole
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
258%
Kale
67%
Escarole
Minerals Daily Need Coverage Score
22%
Kale
18%
Escarole

Comparison summary

Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.01g)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.