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  6. Escarole vs. Kale raw

Escarole vs. Kale raw — In-Depth Nutrition Comparison

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What are the differences between escarole and kale raw?

  • Escarole is higher in vitamin B5, yet kale raw is higher in vitamin K, vitamin A, copper, vitamin C, vitamin B6, folate, manganese, calcium, and phosphorus.
  • Kale raw's daily need coverage for vitamin K is 411% more.
  • Escarole has 9 times more vitamin B5 than kale raw. While escarole has 0.826mg of vitamin B5, kale raw has only 0.091mg.

We used Escarole, cooked, boiled, drained, no salt added and Kale, raw types in this article.

Infographic

Escarole vs Kale raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Contains more ZincZinc +23.2%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +261.5%
Contains more CalciumCalcium +226.1%
Contains more PotassiumPotassium +100.4%
Contains more IronIron +104.2%
Contains more CopperCopper +1623%
Contains more PhosphorusPhosphorus +318.2%
Contains more ManganeseManganese +71.2%
Contains more SeleniumSelenium +350%

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%
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 400% 0% 167% 31% 28% 30% 19% 5.5% 63% 0% 1762% 106%
Contains more Vitamin B5Vitamin B5 +807.7%
Contains more Vitamin CVitamin C +3536.4%
Contains more Vitamin AVitamin A +431.9%
Contains more Vitamin EVitamin E +285%
Contains more Vitamin B1Vitamin B1 +86.4%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin B3Vitamin B3 +220.5%
Contains more Vitamin B6Vitamin B6 +1593.8%
Contains more Vitamin KVitamin K +232.6%
Contains more FolateFolate +80.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Kale raw DV% diff.
Vitamin K 211.9µg 704.8µg 411%
Copper 0.087mg 1.499mg 157%
Vitamin C 3.3mg 120mg 130%
Vitamin A 94µg 500µg 45%
Vitamin B6 0.016mg 0.271mg 20%
Folate 78µg 141µg 16%
Vitamin B5 0.826mg 0.091mg 15%
Manganese 0.385mg 0.659mg 12%
Calcium 46mg 150mg 10%
Phosphorus 22mg 92mg 10%
Iron 0.72mg 1.47mg 9%
Magnesium 13mg 47mg 8%
Vitamin E 0.4mg 1.54mg 8%
Potassium 245mg 491mg 7%
Protein 1.15g 4.28g 6%
Vitamin B2 0.062mg 0.13mg 5%
Vitamin B1 0.059mg 0.11mg 4%
Vitamin B3 0.312mg 1mg 4%
Fiber 2.8g 3.6g 3%
Choline 15.4mg 0.8mg 3%
Calories 19kcal 49kcal 2%
Carbs 3.07g 8.75g 2%
Polyunsaturated fat 0.081g 0.338g 2%
Fats 0.18g 0.93g 1%
Zinc 0.69mg 0.56mg 1%
Sodium 19mg 38mg 1%
Selenium 0.2µg 0.9µg 1%
Protein per 100 calories 6.1g 8.7g N/A
Calories per 10 g protein 165kcal 114kcal N/A
Weight per 100 calories 526g 204g N/A
Net carbs 0.27g 5.15g N/A
Sugar 0.23g 2.26g N/A
Saturated fat 0.042g 0.091g 0%
Monounsaturated fat 0.004g 0.052g 0%
Tryptophan 0.005mg 0%
Threonine 0.046mg 0%
Isoleucine 0.066mg 0%
Leucine 0.09mg 0%
Lysine 0.058mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.049mg 0%
Valine 0.058mg 0%
Histidine 0.021mg 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
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Contains more WaterWater +12.2%
Contains more ProteinProtein +272.2%
Contains more FatsFats +416.7%
Contains more CarbsCarbs +185%
Contains more OtherOther +52.7%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +317.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.