Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Escarole vs. Sweet potato leaves — In-Depth Nutrition Comparison

Compare

How are escarole and sweet potato leaves different?

  • Escarole is higher in vitamin B5; however, sweet potato leaves are richer in vitamin K, vitamin B2, magnesium, vitamin B6, vitamin A, 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

Escarole vs Sweet potato leaves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
2% 9% 87%
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
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
31% 6% 64%
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%

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 leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat 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 Sweet potato leaves 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Sweet potato leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
57%
Escarole
81%
Sweet potato leaves
Minerals Daily Need Coverage Score
18%
Escarole
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 0)
Which food is lower in Saturated fat?
Escarole
Escarole is lower in Saturated fat (difference - 0.069g)
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.