Escarole vs. Potato wedges — In-Depth Nutrition Comparison
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The main differences between Escarole and Potato wedges
- Escarole has more Vitamin A RAE, however, Potato wedges has more Vitamin B6, Phosphorus, Vitamin C, Vitamin B3, and Monounsaturated Fat.
- Daily need coverage for Vitamin B6 from Potato wedges is 26% higher.
Food types used in this article are Escarole, cooked, boiled, drained, no salt added and USDA Commodity, Potato wedges, frozen.
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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
+206.7%
Contains
less
Sodium
-61.2%
Contains
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Zinc
+86.5%
Contains
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Magnesium
+46.2%
Contains
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Phosphorus
+295.5%
Contains
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Potassium
+60.8%
Equal in Iron - 0.7
Contains
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Calcium
+206.7%
Contains
less
Sodium
-61.2%
Contains
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Zinc
+86.5%
Contains
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Magnesium
+46.2%
Contains
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Phosphorus
+295.5%
Contains
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Potassium
+60.8%
Equal in Iron - 0.7
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+55%
Contains
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Vitamin C
+239.4%
Contains
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Vitamin B1
+69.5%
Contains
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Vitamin B3
+393.6%
Contains
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Vitamin B6
+2087.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+55%
Contains
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Vitamin C
+239.4%
Contains
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Vitamin B1
+69.5%
Contains
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Vitamin B3
+393.6%
Contains
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Vitamin B6
+2087.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+38.1%
Contains
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Protein
+134.8%
Contains
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Fats
+1122.2%
Contains
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Carbs
+730.6%
Equal in Other - 1.3
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
Protein:
2.7 g
Fats:
2.2 g
Carbs:
25.5 g
Water:
68.3 g
Other:
1.3 g
Contains
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Water
+38.1%
Contains
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Protein
+134.8%
Contains
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Fats
+1122.2%
Contains
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Carbs
+730.6%
Equal in Other - 1.3
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.4%
Contains
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Monounsaturated Fat
+36175%
Contains
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Polyunsaturated fat
+25.9%
Saturated Fat:
0.042 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.081 g
Saturated Fat:
0.55 g
Monounsaturated Fat:
1.451 g
Polyunsaturated fat:
0.102 g
Contains
less
Saturated Fat
-92.4%
Contains
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Monounsaturated Fat
+36175%
Contains
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Polyunsaturated fat
+25.9%
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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 | |
|
Opinion |
| Net carbs | 0.27g | 23.5g |
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| Protein | 1.15g | 2.7g |
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| Fats | 0.18g | 2.2g |
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| Carbs | 3.07g | 25.5g |
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| Calories | 19kcal | 123kcal |
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| Sugar | 0.23g | 0.3g |
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| Fiber | 2.8g | 2g |
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| Calcium | 46mg | 15mg |
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| Iron | 0.72mg | 0.7mg |
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| Magnesium | 13mg | 19mg |
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| Phosphorus | 22mg | 87mg |
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| Potassium | 245mg | 394mg |
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| Sodium | 19mg | 49mg |
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| Zinc | 0.69mg | 0.37mg |
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| Copper | 0.087mg |
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| Manganese | 0.385mg |
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| Selenium | 0.2µg |
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| Vitamin A | 1888IU | 0IU |
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| Vitamin A RAE | 94µg | 0µg |
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| Vitamin E | 0.4mg |
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| Vitamin C | 3.3mg | 11.2mg |
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| Vitamin B1 | 0.059mg | 0.1mg |
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| Vitamin B2 | 0.062mg | 0.04mg |
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| Vitamin B3 | 0.312mg | 1.54mg |
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| Vitamin B5 | 0.826mg |
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| Vitamin B6 | 0.016mg | 0.35mg |
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| Folate | 78µg |
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| Vitamin K | 211.9µg |
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| Tryptophan | 0.005mg |
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| Threonine | 0.046mg |
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| Isoleucine | 0.066mg |
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| Leucine | 0.09mg |
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| Lysine | 0.058mg |
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| Methionine | 0.013mg |
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| Phenylalanine | 0.049mg |
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| Valine | 0.058mg |
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| Histidine | 0.021mg |
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| Saturated Fat | 0.042g | 0.55g |
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| Monounsaturated Fat | 0.004g | 1.451g |
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| Polyunsaturated fat | 0.081g | 0.102g |
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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%
15%
Minerals Daily Need Coverage Score
18%
13%
Comparison summary
Which food is lower in glycemic index?
Potato wedges is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Escarole contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Escarole is lower in Saturated Fat (difference - 0.508g)
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 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.