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  6. Marrow-stem Kale vs. Escarole

Marrow-stem Kale vs. Escarole — In-Depth Nutrition Comparison

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A recap on differences between marrow-stem Kale and escarole

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, calcium, folate, vitamin E, manganese, vitamin B6, and vitamin B2; however, escarole is higher in vitamin B5.
  • Marrow-stem Kale covers your daily vitamin K needs 188% more than escarole.
  • Escarole contains 11 times less vitamin C than marrow-stem Kale. Marrow-stem Kale contains 35.3mg of vitamin C, while escarole contains 3.3mg.
  • The glycemic index of marrow-stem Kale is higher.

Food varieties used in this article are Collards, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Marrow-stem Kale vs Escarole infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +404.3%
Contains more PhosphorusPhosphorus +13.6%
Contains less SodiumSodium -10.5%
Contains more ManganeseManganese +70.9%
Contains more SeleniumSelenium +550%
Contains more PotassiumPotassium +15%
Contains more IronIron +53.2%
Contains more CopperCopper +89.1%
Contains more ZincZinc +228.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +969.7%
Contains more Vitamin AVitamin A +167%
Contains more Vitamin EVitamin E +465%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin B3Vitamin B3 +137.8%
Contains more Vitamin B6Vitamin B6 +931.3%
Contains more Vitamin KVitamin K +106.3%
Contains more FolateFolate +65.4%
Contains more CholineCholine +50.6%
Contains more Vitamin B5Vitamin B5 +209.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.059mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Escarole DV% diff.
Vitamin K 437.1µg 211.9µg 188%
Vitamin C 35.3mg 3.3mg 36%
Calcium 232mg 46mg 19%
Vitamin A 251µg 94µg 17%
Folate 129µg 78µg 13%
Manganese 0.658mg 0.385mg 12%
Vitamin E 2.26mg 0.4mg 12%
Vitamin B6 0.165mg 0.016mg 11%
Vitamin B5 0.267mg 0.826mg 11%
Vitamin B2 0.13mg 0.062mg 5%
Fiber 4g 2.8g 5%
Copper 0.046mg 0.087mg 5%
Protein 3.02g 1.15g 4%
Zinc 0.21mg 0.69mg 4%
Iron 0.47mg 0.72mg 3%
Vitamin B3 0.742mg 0.312mg 3%
Magnesium 27mg 13mg 3%
Selenium 1.3µg 0.2µg 2%
Calories 32kcal 19kcal 1%
Choline 23.2mg 15.4mg 1%
Polyunsaturated fat 0.201g 0.081g 1%
Potassium 213mg 245mg 1%
Carbs 5.42g 3.07g 1%
Fats 0.61g 0.18g 1%
Net carbs 1.42g 0.27g N/A
Sugar 0.46g 0.23g N/A
Phosphorus 25mg 22mg 0%
Sodium 17mg 19mg 0%
Vitamin B1 0.054mg 0.059mg 0%
Saturated fat 0.055g 0.042g 0%
Monounsaturated fat 0.03g 0.004g 0%
Tryptophan 0.031mg 0.005mg 0%
Threonine 0.086mg 0.046mg 0%
Isoleucine 0.1mg 0.066mg 0%
Leucine 0.151mg 0.09mg 0%
Lysine 0.117mg 0.058mg 0%
Methionine 0.033mg 0.013mg 0%
Phenylalanine 0.087mg 0.049mg 0%
Valine 0.12mg 0.058mg 0%
Histidine 0.047mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +162.6%
Contains more FatsFats +238.9%
Contains more CarbsCarbs +76.5%
~equal in Water ~94.29g
~equal in Other ~1.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +148.1%
Contains less Sat. FatSaturated fat -23.6%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.