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  6. Escarole vs. Potato flour

Escarole vs. Potato flour — In-Depth Nutrition Comparison

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What are the differences between Escarole and Potato flour?

  • Escarole is higher in Vitamin K, and Folate, yet Potato flour is higher in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Vitamin B1, Fiber, Magnesium, and Copper.
  • Escarole's daily need coverage for Vitamin K is 177% more.
  • Escarole has 3 times more Folate than Potato flour. While Escarole has 78µg of Folate, Potato flour has only 25µg.

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

Infographic

Escarole vs Potato flour 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.
Escarole
Escarole
3
:
7
Potato flour
Potato flour
Contains less Sodium -65.5%
Contains more Zinc +27.8%
Contains more Manganese +23%
Contains more Calcium +41.3%
Contains more Iron +91.7%
Contains more Magnesium +400%
Contains more Phosphorus +663.6%
Contains more Potassium +308.6%
Contains more Copper +126.4%
Contains more Selenium +450%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains less Sodium -65.5%
Contains more Zinc +27.8%
Contains more Manganese +23%
Contains more Calcium +41.3%
Contains more Iron +91.7%
Contains more Magnesium +400%
Contains more Phosphorus +663.6%
Contains more Potassium +308.6%
Contains more Copper +126.4%
Contains more Selenium +450%

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.
Escarole
Escarole
6
:
4
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B2 +21.6%
Contains more Vitamin B5 +74.3%
Contains more Folate +212%
Contains more Vitamin K +∞%
Contains more Vitamin C +15.2%
Contains more Vitamin B1 +286.4%
Contains more Vitamin B3 +1024%
Contains more Vitamin B6 +4706.3%
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%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B2 +21.6%
Contains more Vitamin B5 +74.3%
Contains more Folate +212%
Contains more Vitamin K +∞%
Contains more Vitamin C +15.2%
Contains more Vitamin B1 +286.4%
Contains more Vitamin B3 +1024%
Contains more Vitamin B6 +4706.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Potato flour
Potato flour
Contains more Water +1346.2%
Contains more Protein +500%
Contains more Fats +88.9%
Contains more Carbs +2606.8%
Contains more Other +139.7%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Water +1346.2%
Contains more Protein +500%
Contains more Fats +88.9%
Contains more Carbs +2606.8%
Contains more Other +139.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Potato flour
Potato flour
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +85.2%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +85.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Potato flour Opinion
Net carbs 0.27g 77.2g Potato flour
Protein 1.15g 6.9g Potato flour
Fats 0.18g 0.34g Potato flour
Carbs 3.07g 83.1g Potato flour
Calories 19kcal 357kcal Potato flour
Sugar 0.23g 3.52g Escarole
Fiber 2.8g 5.9g Potato flour
Calcium 46mg 65mg Potato flour
Iron 0.72mg 1.38mg Potato flour
Magnesium 13mg 65mg Potato flour
Phosphorus 22mg 168mg Potato flour
Potassium 245mg 1001mg Potato flour
Sodium 19mg 55mg Escarole
Zinc 0.69mg 0.54mg Escarole
Copper 0.087mg 0.197mg Potato flour
Manganese 0.385mg 0.313mg Escarole
Selenium 0.2µg 1.1µg Potato flour
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.25mg Escarole
Vitamin C 3.3mg 3.8mg Potato flour
Vitamin B1 0.059mg 0.228mg Potato flour
Vitamin B2 0.062mg 0.051mg Escarole
Vitamin B3 0.312mg 3.507mg Potato flour
Vitamin B5 0.826mg 0.474mg Escarole
Vitamin B6 0.016mg 0.769mg Potato flour
Folate 78µg 25µg Escarole
Vitamin K 211.9µg 0µg Escarole
Tryptophan 0.005mg 0.115mg Potato flour
Threonine 0.046mg 0.28mg Potato flour
Isoleucine 0.066mg 0.299mg Potato flour
Leucine 0.09mg 0.425mg Potato flour
Lysine 0.058mg 0.413mg Potato flour
Methionine 0.013mg 0.107mg Potato flour
Phenylalanine 0.049mg 0.316mg Potato flour
Valine 0.058mg 0.356mg Potato flour
Histidine 0.021mg 0.166mg Potato flour
Saturated Fat 0.042g 0.09g Escarole
Monounsaturated Fat 0.004g 0.008g Potato flour
Polyunsaturated fat 0.081g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Potato flour
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
67%
Escarole
31%
Potato flour
Minerals Daily Need Coverage Score
18%
Escarole
41%
Potato flour

Comparison summary

Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 3.29g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.048g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.