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  6. Potato vs. Escarole

Potato vs. Escarole — In-Depth Nutrition Comparison

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How are Potato and Escarole different?

  • Potato is richer in Vitamin B6, Potassium, Vitamin C, Vitamin B3, and Phosphorus, while Escarole is higher in Vitamin K, Folate, Vitamin A RAE, Vitamin B5, and Manganese.
  • Escarole covers your daily need of Vitamin K 175% more than Potato.
  • Potato contains 19 times more Vitamin B6 than Escarole. Potato contains 0.311mg of Vitamin B6, while Escarole contains 0.016mg.

Potatoes, baked, flesh and skin, without salt and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Potato vs Escarole 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.
Potato
Potato
7
:
3
Escarole
Escarole
Contains more Iron +50%
Contains more Magnesium +115.4%
Contains more Phosphorus +218.2%
Contains more Potassium +118.4%
Contains less Sodium -47.4%
Contains more Copper +35.6%
Contains more Selenium +100%
Contains more Calcium +206.7%
Contains more Zinc +91.7%
Contains more Manganese +75.8%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +50%
Contains more Magnesium +115.4%
Contains more Phosphorus +218.2%
Contains more Potassium +118.4%
Contains less Sodium -47.4%
Contains more Copper +35.6%
Contains more Selenium +100%
Contains more Calcium +206.7%
Contains more Zinc +91.7%
Contains more Manganese +75.8%

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.
Potato
Potato
4
:
6
Escarole
Escarole
Contains more Vitamin C +190.9%
Contains more Vitamin B3 +351.9%
Contains more Vitamin B6 +1843.8%
Contains more Vitamin A +18780%
Contains more Vitamin E +900%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B5 +119.7%
Contains more Folate +178.6%
Contains more Vitamin K +10495%
Equal in Vitamin B1 - 0.059
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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%
Contains more Vitamin C +190.9%
Contains more Vitamin B3 +351.9%
Contains more Vitamin B6 +1843.8%
Contains more Vitamin A +18780%
Contains more Vitamin E +900%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B5 +119.7%
Contains more Folate +178.6%
Contains more Vitamin K +10495%
Equal in Vitamin B1 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Escarole
Escarole
Contains more Protein +117.4%
Contains more Carbs +588.9%
Contains more Fats +38.5%
Contains more Water +25.9%
Equal in Other - 1.31
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +117.4%
Contains more Carbs +588.9%
Contains more Fats +38.5%
Contains more Water +25.9%
Equal in Other - 1.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Escarole
Escarole
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +42.1%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +42.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Escarole Opinion
Net carbs 18.95g 0.27g Potato
Protein 2.5g 1.15g Potato
Fats 0.13g 0.18g Escarole
Carbs 21.15g 3.07g Potato
Calories 93kcal 19kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 0.23g Escarole
Fiber 2.2g 2.8g Escarole
Calcium 15mg 46mg Escarole
Iron 1.08mg 0.72mg Potato
Magnesium 28mg 13mg Potato
Phosphorus 70mg 22mg Potato
Potassium 535mg 245mg Potato
Sodium 10mg 19mg Potato
Zinc 0.36mg 0.69mg Escarole
Copper 0.118mg 0.087mg Potato
Manganese 0.219mg 0.385mg Escarole
Selenium 0.4µg 0.2µg Potato
Vitamin A 10IU 1888IU Escarole
Vitamin A RAE 1µg 94µg Escarole
Vitamin E 0.04mg 0.4mg Escarole
Vitamin C 9.6mg 3.3mg Potato
Vitamin B1 0.064mg 0.059mg Potato
Vitamin B2 0.048mg 0.062mg Escarole
Vitamin B3 1.41mg 0.312mg Potato
Vitamin B5 0.376mg 0.826mg Escarole
Vitamin B6 0.311mg 0.016mg Potato
Folate 28µg 78µg Escarole
Vitamin K 2µg 211.9µg Escarole
Tryptophan 0.025mg 0.005mg Potato
Threonine 0.081mg 0.046mg Potato
Isoleucine 0.08mg 0.066mg Potato
Leucine 0.119mg 0.09mg Potato
Lysine 0.13mg 0.058mg Potato
Methionine 0.038mg 0.013mg Potato
Phenylalanine 0.099mg 0.049mg Potato
Valine 0.125mg 0.058mg Potato
Histidine 0.042mg 0.021mg Potato
Saturated Fat 0.034g 0.042g Potato
Monounsaturated Fat 0.003g 0.004g Escarole
Polyunsaturated fat 0.057g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Escarole
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
17%
Potato
67%
Escarole
Minerals Daily Need Coverage Score
22%
Potato
18%
Escarole

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.95g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 86)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.