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  6. Escarole vs. Sweet potato

Escarole vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between Escarole and Sweet potato

  • Escarole has more Vitamin K, and Folate, however, Sweet potato has more Vitamin A RAE, Vitamin B6, Vitamin C, Copper, Vitamin B3, and Potassium.
  • Escarole's daily need coverage for Vitamin K is 175% more.
  • Escarole has 13 times more Folate than Sweet potato. Escarole has 78µg of Folate, while Sweet potato has 6µg.

The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Escarole vs Sweet 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
4
:
5
Sweet potato
Sweet potato
Contains more Calcium +21.1%
Contains less Sodium -47.2%
Contains more Zinc +115.6%
Contains more Magnesium +107.7%
Contains more Phosphorus +145.5%
Contains more Potassium +93.9%
Contains more Copper +85.1%
Contains more Manganese +29.1%
Equal in Iron - 0.69
Equal in Selenium - 0.2
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +21.1%
Contains less Sodium -47.2%
Contains more Zinc +115.6%
Contains more Magnesium +107.7%
Contains more Phosphorus +145.5%
Contains more Potassium +93.9%
Contains more Copper +85.1%
Contains more Manganese +29.1%
Equal in Iron - 0.69
Equal in Selenium - 0.2

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
2
:
8
Sweet potato
Sweet potato
Contains more Folate +1200%
Contains more Vitamin K +9113%
Contains more Vitamin A +917.9%
Contains more Vitamin E +77.5%
Contains more Vitamin C +493.9%
Contains more Vitamin B1 +81.4%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +376.6%
Contains more Vitamin B6 +1687.5%
Equal in Vitamin B5 - 0.884
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Folate +1200%
Contains more Vitamin K +9113%
Contains more Vitamin A +917.9%
Contains more Vitamin E +77.5%
Contains more Vitamin C +493.9%
Contains more Vitamin B1 +81.4%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +376.6%
Contains more Vitamin B6 +1687.5%
Equal in Vitamin B5 - 0.884

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Sweet potato
Sweet potato
Contains more Fats +20%
Contains more Water +24.4%
Contains more Protein +74.8%
Contains more Carbs +574.6%
Equal in Other - 1.35
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Fats +20%
Contains more Water +24.4%
Contains more Protein +74.8%
Contains more Carbs +574.6%
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
2
:
1
Sweet potato
Sweet potato
Contains less Saturated Fat -19.2%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +13.6%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -19.2%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +13.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Sweet potato Opinion
Net carbs 0.27g 17.41g Sweet potato
Protein 1.15g 2.01g Sweet potato
Fats 0.18g 0.15g Escarole
Carbs 3.07g 20.71g Sweet potato
Calories 19kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 0.23g 6.48g Escarole
Fiber 2.8g 3.3g Sweet potato
Calcium 46mg 38mg Escarole
Iron 0.72mg 0.69mg Escarole
Magnesium 13mg 27mg Sweet potato
Phosphorus 22mg 54mg Sweet potato
Potassium 245mg 475mg Sweet potato
Sodium 19mg 36mg Escarole
Zinc 0.69mg 0.32mg Escarole
Copper 0.087mg 0.161mg Sweet potato
Manganese 0.385mg 0.497mg Sweet potato
Selenium 0.2µg 0.2µg
Vitamin A 1888IU 19218IU Sweet potato
Vitamin A RAE 94µg 961µg Sweet potato
Vitamin E 0.4mg 0.71mg Sweet potato
Vitamin C 3.3mg 19.6mg Sweet potato
Vitamin B1 0.059mg 0.107mg Sweet potato
Vitamin B2 0.062mg 0.106mg Sweet potato
Vitamin B3 0.312mg 1.487mg Sweet potato
Vitamin B5 0.826mg 0.884mg Sweet potato
Vitamin B6 0.016mg 0.286mg Sweet potato
Folate 78µg 6µg Escarole
Vitamin K 211.9µg 2.3µg Escarole
Tryptophan 0.005mg 0.04mg Sweet potato
Threonine 0.046mg 0.107mg Sweet potato
Isoleucine 0.066mg 0.07mg Sweet potato
Leucine 0.09mg 0.118mg Sweet potato
Lysine 0.058mg 0.084mg Sweet potato
Methionine 0.013mg 0.037mg Sweet potato
Phenylalanine 0.049mg 0.114mg Sweet potato
Valine 0.058mg 0.11mg Sweet potato
Histidine 0.021mg 0.039mg Sweet potato
Saturated Fat 0.042g 0.052g Escarole
Monounsaturated Fat 0.004g 0.002g Escarole
Polyunsaturated fat 0.081g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Sweet 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
120%
Sweet potato
Minerals Daily Need Coverage Score
18%
Escarole
25%
Sweet potato

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 70)
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)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.