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  6. Napa cabbage vs. Escarole

Napa cabbage vs. Escarole — In-Depth Nutrition Comparison

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The main differences between Napa cabbage and Escarole

  • Napa cabbage contains less Vitamin B5, Vitamin A RAE, Folate, and Manganese than Escarole.
  • Daily need coverage for Vitamin B5 from Escarole is 16% higher.

Food types used in this article are Cabbage, napa, cooked and Escarole, cooked, boiled, drained, no salt added.

Infographic

Napa cabbage 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.
Napa cabbage
Napa cabbage
4
:
6
Escarole
Escarole
Contains less Sodium -42.1%
Contains more Copper +10.3%
Contains more Selenium +100%
Contains more Calcium +58.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +15.8%
Contains more Potassium +181.6%
Contains more Zinc +392.9%
Contains more Manganese +89.7%
Equal in Iron - 0.72
Equal in Copper - 0.087
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains less Sodium -42.1%
Contains more Copper +10.3%
Contains more Selenium +100%
Contains more Calcium +58.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +15.8%
Contains more Potassium +181.6%
Contains more Zinc +392.9%
Contains more Manganese +89.7%
Equal in Iron - 0.72
Equal in Copper - 0.087

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.
Napa cabbage
Napa cabbage
2
:
8
Escarole
Escarole
Contains more Vitamin B3 +49.4%
Contains more Vitamin B6 +131.3%
Contains more Vitamin A +617.9%
Contains more Vitamin B1 +1080%
Contains more Vitamin B2 +148%
Contains more Vitamin B5 +2260%
Contains more Folate +81.4%
Equal in Vitamin C - 3.3
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 B3 +49.4%
Contains more Vitamin B6 +131.3%
Contains more Vitamin A +617.9%
Contains more Vitamin B1 +1080%
Contains more Vitamin B2 +148%
Contains more Vitamin B5 +2260%
Contains more Folate +81.4%
Equal in Vitamin C - 3.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
1
:
4
Escarole
Escarole
Contains more Carbs +37.7%
Contains more Other +670.6%
Equal in Protein - 1.15
Equal in Fats - 0.18
Equal in Water - 94.29
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 Carbs +37.7%
Contains more Other +670.6%
Equal in Protein - 1.15
Equal in Fats - 0.18
Equal in Water - 94.29

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Escarole Opinion
Net carbs 2.23g 0.27g Napa cabbage
Protein 1.1g 1.15g Escarole
Fats 0.17g 0.18g Escarole
Carbs 2.23g 3.07g Escarole
Calories 12kcal 19kcal Escarole
Sugar 0.23g Napa cabbage
Fiber 2.8g Escarole
Calcium 29mg 46mg Escarole
Iron 0.74mg 0.72mg Napa cabbage
Magnesium 8mg 13mg Escarole
Phosphorus 19mg 22mg Escarole
Potassium 87mg 245mg Escarole
Sodium 11mg 19mg Napa cabbage
Zinc 0.14mg 0.69mg Escarole
Copper 0.096mg 0.087mg Napa cabbage
Manganese 0.203mg 0.385mg Escarole
Selenium 0.4µg 0.2µg Napa cabbage
Vitamin A 263IU 1888IU Escarole
Vitamin A RAE 13µg 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.2mg 3.3mg Escarole
Vitamin B1 0.005mg 0.059mg Escarole
Vitamin B2 0.025mg 0.062mg Escarole
Vitamin B3 0.466mg 0.312mg Napa cabbage
Vitamin B5 0.035mg 0.826mg Escarole
Vitamin B6 0.037mg 0.016mg Napa cabbage
Folate 43µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g Napa cabbage
Monounsaturated Fat 0.004g Escarole
Polyunsaturated fat 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage 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
7%
Napa cabbage
67%
Escarole
Minerals Daily Need Coverage Score
12%
Napa cabbage
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.