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  6. Escarole vs. Kale

Escarole vs. Kale — In-Depth Nutrition Comparison

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How are escarole and kale different?

  • Escarole is richer in folate and vitamin B5, while kale is higher in vitamin K, vitamin A, vitamin C, vitamin B6, and copper.
  • Kale covers your daily need for vitamin K, 504% more than escarole.
  • Escarole contains 39 times more choline than kale. Escarole contains 15.4mg of choline, while kale contains 0.4mg.

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

Infographic

Escarole vs Kale 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Kale
Kale
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more ZincZinc +187.5%
Contains less SodiumSodium -17.4%
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%
~equal in Potassium ~228mg
~equal in Manganese ~0.416mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
Kale
Kale
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B5Vitamin B5 +1585.7%
Contains more FolateFolate +500%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains less Sat. FatSaturated fat -19.2%
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +138.3%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.