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  6. Escarole vs. Potato

Escarole vs. Potato — In-Depth Nutrition Comparison

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How are Escarole and Potato different?

  • Escarole is richer in Vitamin K, Folate, Vitamin A RAE, Vitamin B5, and Manganese, while Potato is higher in Vitamin B6, Potassium, Vitamin C, Vitamin B3, and Phosphorus.
  • Escarole covers your daily need of Vitamin K 175% more than Potato.
  • Escarole contains 94 times more Vitamin A RAE than Potato. Escarole contains 94µg of Vitamin A RAE, while Potato contains 1µg.

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

Infographic

Escarole vs Potato 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
Potato
Contains more Calcium +206.7%
Contains more Zinc +91.7%
Contains more Manganese +75.8%
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%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +206.7%
Contains more Zinc +91.7%
Contains more Manganese +75.8%
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%

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
Potato
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%
Contains more Vitamin C +190.9%
Contains more Vitamin B3 +351.9%
Contains more Vitamin B6 +1843.8%
Equal in Vitamin B1 - 0.064
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
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%
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%
Contains more Vitamin C +190.9%
Contains more Vitamin B3 +351.9%
Contains more Vitamin B6 +1843.8%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

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

Fat Type Comparison

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

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

Which food is preferable for your diet?

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

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