Escarole vs. Sweet potato leaves — In-Depth Nutrition Comparison
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How are escarole and sweet potato leaves different?
- Escarole is higher in vitamin B5; however, sweet potato leaves are richer in vitamin K, vitamin A, vitamin B2, magnesium, vitamin B6, fiber, vitamin C, phosphorus, and vitamin B1.
- Daily need coverage for vitamin K for sweet potato leaves is 75% higher.
- Escarole contains 4 times more vitamin B5 than sweet potato leaves. While escarole contains 0.826mg of vitamin B5, sweet potato leaves contain only 0.225mg.
Escarole, cooked, boiled, drained, no salt added and Sweet potato leaves, raw are the varieties used in this article.
Infographic
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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 more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +438.5% |
| Contains more CalciumCalcium | +69.6% |
| Contains more PotassiumPotassium | +107.3% |
| Contains more IronIron | +34.7% |
| Contains more PhosphorusPhosphorus | +268.2% |
| Contains less SodiumSodium | -68.4% |
| Contains more SeleniumSelenium | +350% |
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 more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +267.1% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +233.3% |
| Contains more Vitamin AVitamin A | +101.1% |
| Contains more Vitamin B1Vitamin B1 | +164.4% |
| Contains more Vitamin B2Vitamin B2 | +456.5% |
| Contains more Vitamin B3Vitamin B3 | +262.2% |
| Contains more Vitamin B6Vitamin B6 | +1087.5% |
| Contains more Vitamin KVitamin K | +42.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 211.9µg | 302.2µg | 75% |
| Vitamin B2 | 0.062mg | 0.345mg | 22% |
| Folate | 78µg | 20% | |
| Manganese | 0.385mg | 17% | |
| Magnesium | 13mg | 70mg | 14% |
| Vitamin B6 | 0.016mg | 0.19mg | 13% |
| Vitamin B5 | 0.826mg | 0.225mg | 12% |
| Vitamin A | 94µg | 189µg | 11% |
| Fiber | 2.8g | 5.3g | 10% |
| Copper | 0.087mg | 10% | |
| Vitamin C | 3.3mg | 11mg | 9% |
| Phosphorus | 22mg | 81mg | 8% |
| Vitamin B1 | 0.059mg | 0.156mg | 8% |
| Potassium | 245mg | 508mg | 8% |
| Zinc | 0.69mg | 6% | |
| Vitamin B3 | 0.312mg | 1.13mg | 5% |
| Iron | 0.72mg | 0.97mg | 3% |
| Calcium | 46mg | 78mg | 3% |
| Vitamin E | 0.4mg | 3% | |
| Choline | 15.4mg | 3% | |
| Protein | 1.15g | 2.49g | 3% |
| Carbs | 3.07g | 8.82g | 2% |
| Polyunsaturated fat | 0.081g | 0.228g | 1% |
| Calories | 19kcal | 42kcal | 1% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Sodium | 19mg | 6mg | 1% |
| Fats | 0.18g | 0.51g | 1% |
| Net carbs | 0.27g | 3.52g | N/A |
| Sugar | 0.23g | N/A | |
| Saturated fat | 0.042g | 0.111g | 0% |
| Monounsaturated fat | 0.004g | 0.02g | 0% |
| Tryptophan | 0.005mg | 0.035mg | 0% |
| Threonine | 0.046mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.09mg | 0% | |
| Lysine | 0.058mg | 0.228mg | 0% |
| Methionine | 0.013mg | 0.086mg | 0% |
| Phenylalanine | 0.049mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
| Contains more ProteinProtein | +116.5% |
| Contains more FatsFats | +183.3% |
| Contains more CarbsCarbs | +187.3% |
~equal in
Water
~86.81g
~equal in
Other
~1.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
Saturated fat:
Sat. Fat
0.111 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -62.2% |
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +181.5% |
