There is a wide variety of leafy green vegetables to choose from for your salads, soups, and other dishes.

Some recipes may require a particular type of leafy vegetable, however, you may decide to substitute one for another in recipes where they can be used interchangeably.

Your choice of leafy greens for a particular recipe may depend on factors such as the appearance, texture, taste, and nutritional profile of the vegetable.

Escarole and spinach are two vegetables that you can use for various recipes.

Spinach is a very popular leafy green worldwide, and although escaroles are not as popular as spinach they are commonly used in Italian cuisine where they may be found in recipes such as Italian wedding soup.

Escaroles and spinaches vary in their texture and nutritional profile, but they are sometimes substituted for each other in certain recipes.

In this post we are going to discuss escaroles and spinaches and also compare these two vegetables nutritionally.

Nutritional difference between escarole and spinach

Just like other leafy greens, spinach and escarole are both low in calories and rich in many essential nutrients.

Comparing spinach and escarole there is only a slight difference in the calorie content, as well as the fiber, carbohydrate, fat content between the two vegetables.

However, spinach exceeds escaroles significantly when it comes to its other nutritional content such as minerals and vitamins.

Spinach is also very rich in lutein which is a carotenoid that is very important in visual health.

Escarole (Cichorium endivia) is a versatile vegetable that could be used in salads, soups, and also pasta recipes.

It is found all over the world but is particularly popular when it comes to Italian cuisine.

This vegetable is native to the Mediterranean and is closely related to the Belgian endive.

Escarole is a type of endive and belongs to the chicory family together with other members such as frisee and radicchio.

Together with beans, pasta, and meatball in a chicken broth, this vegetable could be used for well known Italian dish called the Italian wedding soup

Escaroles have a similar appearance as some lettuce varieties and are often mistaken for a type of lettuce, but they are broader and have a less bitter taste than lettuce.

The leaves of the escarole are crumpled, the edges are curly and the inner leaves are light green while the outer leaves have a dark green color.

Escaroles can be used either raw or cooked in recipes Escarole could be braised Grilled and they may also be sautéed

Their leaves have a chewy texture when used. 

Escaroles supply many nutrients and antioxidants, and this vegetable has many health benefits.

Escarole nutrition

100g of cooked escarole contains

• calories: 15
• protein:  1.15 g
• carbohydrates: 3.07 g
• fiber: 2.8 g
• calcium: 46 mg
• potassium: 245 mg
• magnesium: 13 mg
• sodium: 19 mg
• phosphorous: 22 mg
• iron: 0.72 mg
• vitamin C: 3.3 mg
• vitamin A: 94 mcg
• vitamin K:  212 mcg
• Folate:  78 mcg

What is spinach?

Spinach(Spinacia oleracea) is a popular leafy vegetable that is used worldwide.

It is native to Persia but can be grown all around the globe.

This vegetable is a member of the amaranth family and is closely related to quinoa. Spinach is used in salad, soups, and other meals

Spinach is grown as an annual and prefers colder temperatures.

The leaves are oval and dark green The leaves are also flat and smooth Leaves or could be crinkled in some plants.

It is also very versatile and can be paired with a lot of ingredients.

The immature spinach leaves are known as baby spinach and they could be found in grocery stores.

Spinach could be used cooked or raw. It could also be braised or sautéed.

This leafy green vegetable is highly nutritious and also packed with antioxidants. It is rich in beta carotene and lutein.

Spinach is known to have a high oxalic acid content. Oxalic acid can reduce the absorption of calcium and has other effects.

However, the oxalic acid content may be reduced by boiling the leaves as well as other means.

Spinach nutrition

100g of cooked spinach contains

• calories: 23
• protein:  2.97 g
• carbohydrates:  3.75 g
• fiber: 2.4 g
• calcium: 136 mg
• potassium: 466 mg
• magnesium: 87
• sodium: 70
• phosphorous: 56
• iron: 3.57 mg
• vitamin C: 9.8 mg
• vitamin A: 524 mcg
• vitamin K:  494 mcg
• Folate: 146 mcg

In conclusion

Some vegetables are selected because they are the traditional ingredient for a particular recipe or they may be substituted for a preferred or available leafy green.

When it comes to some recipes such as the Italian wedding soup or even some salads, some people may decide to substitute escarole for spinach and vice versa

Sometimes it comes down to the taste or texture preferred, but it may also depend on their nutritional content.

Nonetheless, spinach and escaroles are both good sources of nutrients.

• Author: smallkitchenguide.com

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• Sumary: There is a wide variety of leafy green vegetables to choose from for your salads, soups, and other dishes. Some recipes may require a particular type of leafy vegetable, however, you may decide to substitute one for another in recipes where they can be used interchangeably. Your choice of leafy greens for a particular recipe

• Matching Result: Comparing spinach and escarole there is only a slight difference in the calorie content, as well as the fiber, carbohydrate, fat content between …

• Intro: Spinach Vs. Escarole: What’s The Difference? – Smallkitchenguide There is a wide variety of leafy green vegetables to choose from for your salads, soups, and other dishes. Some recipes may require a particular type of leafy vegetable, however, you may decide to substitute one for another in recipes where they can be used interchangeably. Your choice of leafy greens for a particular recipe may depend on factors such as the appearance, texture, taste, and nutritional profile of the vegetable. Escarole and spinach are two vegetables that you can use for various recipes. Spinach is a very popular leafy green worldwide,…

• Source: https://smallkitchenguide.com/spinach-vs-escarole/

• Author: foodstruct.com

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• Sumary: Spinach vs Escarole – In-Depth Nutrition Comparison. Compare Spinach to Escarole by vitamins and minerals using the only readable nutrition comparison tool.

• Matching Result: Spinach has more Vitamin K, Vitamin A RAE, Folate, Vitamin C, Iron, Manganese, Magnesium, Vitamin B6, and Vitamin E , while Escarole has more Vitamin B5.

• Intro: Spinach vs Escarole – In-Depth Nutrition Comparison Differences between Spinach and EscaroleSpinach has more Vitamin K, Vitamin A RAE, Folate, Vitamin C, Iron, Manganese, Magnesium, Vitamin B6, and Vitamin E , while Escarole has more Vitamin B5.Spinach’s daily need coverage for Vitamin K is 226% higher.Escarole contains 12 times less Vitamin B6 than Spinach. Spinach contains 0.195mg of Vitamin B6, while Escarole contains 0.016mg.The food types used in this comparison are Spinach, raw and Escarole, cooked, boiled, drained, no salt added. Infographic Mineral Comparison Mineral comparison score is based on the number of minerals by which one or the other…

• Source: https://foodstruct.com/compare/spinach-vs-escarole

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• Sumary: I’ve already written an article about the difference between Endive Vs Chicory. This time, I decided to go one step further by sharing the differences between

• Matching Result: While spinach and escarole have high amounts of vitamin K and folate, spinach also contains much …

• Intro: Escarole Vs Spinach: Key Differences This article may contain affiliate links and if you make a purchase after clicking on a link, we may earn a small commission at no additional cost to you. Let’s face it, we all have a long list of vegetables to choose from when we want to cook a delicious meal. It can be overwhelming at times, especially if you’re trying to cook with fresh vegetables and herbs. I’ve already written an article about the difference between Endive Vs Chicory. This time, I decided to go one step further by sharing the differences between escarole vs…

• Source: https://foodiesfamily.com/escarole-vs-spinach/

• Author: bonappetit.com

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• Sumary: You’ve heard the name before, but what do you really know about this leafy green? What is escarole? Do we trust that guy?

• Matching Result: And spinach—especially baby spinach—tends to lose too much texture as it simmers, and can sometimes go a little slimy. Escarole hits a happy …

• Intro: What Is Escarole, Anyway?You can’t make Italian wedding soup without escarole. Well, you can. But it just doesn’t feel right. The pasta shape is flexible. (Or optional, in the case of some recipes.) The meatball makeup is flexible. The beans are flexible. The broth is flexible. But the greens? No, not flexible. It has to be escarole. Why? Because, wedding soup or otherwise, escarole is the best green for soups. Hands down. Full stop. End of story. Period.Wait, what is escarole though? It’s green and leafy, but is it like kale? Like spinach? Like lettuce? Well, it looks kind of…

• Source: https://www.bonappetit.com/story/what-is-escarole

• Author: thekitchencommunity.org

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• Sumary: Escarole is large-leafed endive (an edible Mediterranean plant) and is a popular choice for adding to soups, pasta, or side dishes.Anytime you can get more greens into your diet, you’re going to be healthier. Greens

• Matching Result: Let’s start with the superfood, spinach. With a diverse range of vitamins, minerals, and antioxidants, spinach is a wonderfully healthy food …

• Intro: Best Escarole SubstitutesEscarole is large-leafed endive (an edible Mediterranean plant) and is a popular choice for adding to soups, pasta, or side dishes.Take a Look ↓↓↓ Anytime you can get more greens into your diet, you’re going to be healthier. Greens have so many essential nutrients, but they’re also excellent sources of fiber, which helps with digestion. Escarole is delicious, but you may have reasons for not eating it.Perhaps you don’t like the flavor, or maybe it doesn’t agree with your stomach. In other cases, you may not be able to find escarole at the grocery store. If that’s the…

• Source: https://thekitchencommunity.org/escarole-substitutes/

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• Sumary: (Jan. 12, 2022) Escarole, a broad-leafed member of the endive family, is an essential ingredient in the much-lauded dish Italian Wedding Soup. Its flat, wide leaves and deep-green color distinguish …

• Matching Result: 12, 2022) Escarole, a broad-leafed member of the endive family, is an essential ingredient in the much-lauded dish Italian Wedding Soup. Its …

• Intro: Escarole the happy medium between kale and spinach By Susan Simon (Jan. 12, 2022) Escarole, a broad-leafed member of the endive family, is an essential ingredient in the much-lauded dish Italian Wedding Soup. Its flat, wide leaves and deep-green color distinguish it from its more recognizable relative, the torpedo-shaped, pale-green Belgian endive, and its head presentation might fool you into thinking it’s just another kind of lettuce. It can be eaten raw in a salad, but you’ll need some sweet accompanying ingredients like fresh or dry fruit, and a special kind of dressing, to soothe its hearty, slightly-bitter flavor. I’m…

• Source: https://www.ack.net/stories/escarole-the-happy-medium-between-kale-and-spinach,27244

• Author: healthline.com

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• Sumary: Escarole is a unique leafy green that’s often confused with lettuce. This article explains everything you need to know about escarole, including its nutrients, benefits, and culinary uses.

• Matching Result: Unlike lettuce, escarole offers a pleasant bitterness and versatility. It’s milder and tenderer than curly endive. While native to the East …

• Intro: What Is Escarole? Nutrition, Benefits, and UsesIf you enjoy Italian food, you might have already encountered escarole — a leafy, bitter green that looks a lot like lettuce.Escarole is a traditional ingredient in Italian wedding soup, which usually combines this vegetable with a small, round pasta and meatballs or sausage in chicken broth. This hearty green can also be found in stews, salads, and pastas.However, many people don’t know whether to classify escarole as an endive or a lettuce.This article explains all you need to know about escarole, including its nutrients, health benefits, and culinary uses. Escarole (Cichorium endivia) is…

• Source: https://www.healthline.com/nutrition/what-is-escarole

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• Sumary: Not all leafy greens are created equal. You’ve probably heard the hype about kale and spinach—how do other greens stack up? Here’s a side-by-side comparison of the nutritional value of seven common leafy greens.

• Matching Result: You’ve probably heard the hype about kale and spinach. … kale contains less calcium than does spinach, collard greens, and arugula—so …

• Intro: 7 Leafy Greens: A Nutritional Comparison Not all leafy greens are created equal. You’ve probably heard the hype about kale and spinach. Do other greens even come close? The truth is, although some greens are more nutritionally dense than others, there is not one specific green that beats all others in the level of each individual nutrient. So it’s important to rotate different plant leaves through your diet. A general rule of thumb is the darker the leaf color and the more variety in color and plants, the better off you are.Here is a general overview of seven of the…

• Source: https://chopra.com/articles/7-leafy-greens-a-nutritional-comparison