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.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +3750% |
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% |
| Vitamin E | 0.85mg | 0.4mg | 3% |
| Choline | 0.4mg | 15.4mg | 3% |
| Fiber | 2g | 2.8g | 3% |
| Iron | 0.9mg | 0.72mg | 2% |
| Protein | 1.9g | 1.15g | 2% |
| Carbs | 5.63g | 3.07g | 1% |
| Magnesium | 18mg | 13mg | 1% |
| Phosphorus | 28mg | 22mg | 1% |
| Potassium | 228mg | 245mg | 1% |
| Polyunsaturated fat | 0.193g | 0.081g | 1% |
| Manganese | 0.416mg | 0.385mg | 1% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Vitamin B2 | 0.07mg | 0.062mg | 1% |
| Vitamin B3 | 0.5mg | 0.312mg | 1% |
| Vitamin B1 | 0.053mg | 0.059mg | 1% |
| Calories | 28kcal | 19kcal | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65.2% |
| Contains more FatsFats | +122.2% |
| Contains more CarbsCarbs | +83.4% |
| Contains more OtherOther | +50.6% |
~equal in
Water
~94.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +650% |
| Contains more Poly. FatPolyunsaturated fat | +138.3% |
| Contains less Sat. FatSaturated fat | -19.2% |
