Escarole vs. Russet potato — In-Depth Nutrition Comparison
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Significant differences between Escarole and Russet potato
- Escarole has more Vitamin K, Folate, Vitamin A RAE, Vitamin B5, and Manganese, however, Russet potato is richer in Vitamin B6, Potassium, Phosphorus, Vitamin B3, and Vitamin C.
- Escarole covers your daily Vitamin K needs 175% more than Russet potato.
- Russet potato has 94 times less Vitamin A RAE than Escarole. Escarole has 94µg of Vitamin A RAE, while Russet potato has 1µg.
Specific food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Potatoes, Russet, flesh and skin, baked.
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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.
Contains
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Calcium
+155.6%
Contains
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Zinc
+97.1%
Contains
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Manganese
+68.9%
Contains
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Iron
+48.6%
Contains
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Magnesium
+130.8%
Contains
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Phosphorus
+222.7%
Contains
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Potassium
+124.5%
Contains
less
Sodium
-26.3%
Contains
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Copper
+23%
Contains
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Selenium
+150%
Contains
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Calcium
+155.6%
Contains
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Zinc
+97.1%
Contains
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Manganese
+68.9%
Contains
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Iron
+48.6%
Contains
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Magnesium
+130.8%
Contains
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Phosphorus
+222.7%
Contains
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Potassium
+124.5%
Contains
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Sodium
-26.3%
Contains
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Copper
+23%
Contains
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Selenium
+150%
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.
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Contains
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Vitamin A
+18780%
Contains
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Vitamin E
+471.4%
Contains
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Vitamin B2
+29.2%
Contains
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Vitamin B5
+117.4%
Contains
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Folate
+200%
Contains
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Vitamin K
+10495%
Contains
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Vitamin C
+151.5%
Contains
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Vitamin B1
+13.6%
Contains
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Vitamin B3
+332.1%
Contains
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Vitamin B6
+2112.5%
Contains
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Vitamin A
+18780%
Contains
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Vitamin E
+471.4%
Contains
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Vitamin B2
+29.2%
Contains
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Vitamin B5
+117.4%
Contains
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Folate
+200%
Contains
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Vitamin K
+10495%
Contains
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Vitamin C
+151.5%
Contains
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Vitamin B1
+13.6%
Contains
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Vitamin B3
+332.1%
Contains
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Vitamin B6
+2112.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+38.5%
Contains
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Water
+26.6%
Contains
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Protein
+128.7%
Contains
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Carbs
+598.4%
Equal in Other - 1.35
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Fats
+38.5%
Contains
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Water
+26.6%
Contains
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Protein
+128.7%
Contains
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Carbs
+598.4%
Equal in Other - 1.35
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+33.3%
Contains
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Polyunsaturated fat
+50%
Contains
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Saturated Fat
-23.8%
Saturated Fat:
0.042 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.081 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
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Monounsaturated Fat
+33.3%
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Polyunsaturated fat
+50%
Contains
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Saturated Fat
-23.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.27g | 19.14g |
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| Protein | 1.15g | 2.63g |
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| Fats | 0.18g | 0.13g |
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| Carbs | 3.07g | 21.44g |
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| Calories | 19kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 0.23g | 1.08g |
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| Fiber | 2.8g | 2.3g |
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| Calcium | 46mg | 18mg |
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| Iron | 0.72mg | 1.07mg |
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| Magnesium | 13mg | 30mg |
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| Phosphorus | 22mg | 71mg |
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| Potassium | 245mg | 550mg |
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| Sodium | 19mg | 14mg |
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| Zinc | 0.69mg | 0.35mg |
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| Copper | 0.087mg | 0.107mg |
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| Manganese | 0.385mg | 0.228mg |
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| Selenium | 0.2µg | 0.5µg |
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| Vitamin A | 1888IU | 10IU |
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| Vitamin A RAE | 94µg | 1µg |
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| Vitamin E | 0.4mg | 0.07mg |
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| Vitamin C | 3.3mg | 8.3mg |
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| Vitamin B1 | 0.059mg | 0.067mg |
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| Vitamin B2 | 0.062mg | 0.048mg |
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| Vitamin B3 | 0.312mg | 1.348mg |
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| Vitamin B5 | 0.826mg | 0.38mg |
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| Vitamin B6 | 0.016mg | 0.354mg |
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| Folate | 78µg | 26µg |
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| Vitamin K | 211.9µg | 2µg |
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| Tryptophan | 0.005mg | 0.027mg |
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| Threonine | 0.046mg | 0.086mg |
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| Isoleucine | 0.066mg | 0.085mg |
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| Leucine | 0.09mg | 0.125mg |
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| Lysine | 0.058mg | 0.137mg |
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| Methionine | 0.013mg | 0.041mg |
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| Phenylalanine | 0.049mg | 0.104mg |
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| Valine | 0.058mg | 0.131mg |
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| Histidine | 0.021mg | 0.044mg |
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| Saturated Fat | 0.042g | 0.032g |
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| Monounsaturated Fat | 0.004g | 0.003g |
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| Polyunsaturated fat | 0.081g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
18%
23%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.85g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 82)
Which food contains less Cholesterol?
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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 minerals?
?
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.
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.