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  6. Escarole vs. Red potato

Escarole vs. Red potato — In-Depth Nutrition Comparison

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Important differences between Escarole and Red potato

  • Escarole has more Vitamin K, Folate, Vitamin A RAE, Vitamin B5, and Manganese, however, Red potato has more Vitamin B6, Vitamin C, Copper, Potassium, and Vitamin B3.
  • Escarole's daily need coverage for Vitamin K is 174% more.
  • Escarole has 94 times more Vitamin A RAE than Red potato. Escarole has 94µg of Vitamin A RAE, while Red potato has 1µg.

The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Potatoes, red, flesh and skin, baked.

Infographic

Escarole vs Red 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
5
:
5
Red potato
Red potato
Contains more Calcium +411.1%
Contains more Zinc +72.5%
Contains more Manganese +122.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +227.3%
Contains more Potassium +122.4%
Contains less Sodium -36.8%
Contains more Copper +100%
Equal in Iron - 0.7
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +411.1%
Contains more Zinc +72.5%
Contains more Manganese +122.5%
Contains more Magnesium +115.4%
Contains more Phosphorus +227.3%
Contains more Potassium +122.4%
Contains less Sodium -36.8%
Contains more Copper +100%
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.
Escarole
Escarole
6
:
4
Red potato
Red potato
Contains more Vitamin A +18780%
Contains more Vitamin E +400%
Contains more Vitamin B2 +24%
Contains more Vitamin B5 +142.2%
Contains more Folate +188.9%
Contains more Vitamin K +7467.9%
Contains more Vitamin C +281.8%
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +411.2%
Contains more Vitamin B6 +1225%
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%
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +18780%
Contains more Vitamin E +400%
Contains more Vitamin B2 +24%
Contains more Vitamin B5 +142.2%
Contains more Folate +188.9%
Contains more Vitamin K +7467.9%
Contains more Vitamin C +281.8%
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +411.2%
Contains more Vitamin B6 +1225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Red potato
Red potato
Contains more Fats +20%
Contains more Water +23%
Contains more Protein +100%
Contains more Carbs +538.1%
Equal in Other - 1.29
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +20%
Contains more Water +23%
Contains more Protein +100%
Contains more Carbs +538.1%
Equal in Other - 1.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +88.4%
Contains less Saturated Fat -38.1%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +88.4%
Contains less Saturated Fat -38.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Red potato Opinion
Net carbs 0.27g 17.79g Red potato
Protein 1.15g 2.3g Red potato
Fats 0.18g 0.15g Escarole
Carbs 3.07g 19.59g Red potato
Calories 19kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 0.23g 1.43g Escarole
Fiber 2.8g 1.8g Escarole
Calcium 46mg 9mg Escarole
Iron 0.72mg 0.7mg Escarole
Magnesium 13mg 28mg Red potato
Phosphorus 22mg 72mg Red potato
Potassium 245mg 545mg Red potato
Sodium 19mg 12mg Red potato
Zinc 0.69mg 0.4mg Escarole
Copper 0.087mg 0.174mg Red potato
Manganese 0.385mg 0.173mg Escarole
Selenium 0.2µg Escarole
Vitamin A 1888IU 10IU Escarole
Vitamin A RAE 94µg 1µg Escarole
Vitamin E 0.4mg 0.08mg Escarole
Vitamin C 3.3mg 12.6mg Red potato
Vitamin B1 0.059mg 0.072mg Red potato
Vitamin B2 0.062mg 0.05mg Escarole
Vitamin B3 0.312mg 1.595mg Red potato
Vitamin B5 0.826mg 0.341mg Escarole
Vitamin B6 0.016mg 0.212mg Red potato
Folate 78µg 27µg Escarole
Vitamin K 211.9µg 2.8µg Escarole
Tryptophan 0.005mg 0.023mg Red potato
Threonine 0.046mg 0.075mg Red potato
Isoleucine 0.066mg 0.074mg Red potato
Leucine 0.09mg 0.109mg Red potato
Lysine 0.058mg 0.12mg Red potato
Methionine 0.013mg 0.035mg Red potato
Phenylalanine 0.049mg 0.091mg Red potato
Valine 0.058mg 0.115mg Red potato
Histidine 0.021mg 0.039mg Red potato
Saturated Fat 0.042g 0.026g Red potato
Monounsaturated Fat 0.004g 0.002g Escarole
Polyunsaturated fat 0.081g 0.043g Escarole

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.016g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.2g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 89)
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.

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.