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  6. Escarole vs. Sweet potato leaves

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 B2, Magnesium, Vitamin B6, Vitamin A RAE, Fiber, Vitamin C, Phosphorus, and Vitamin B1.
  • Daily need coverage for Vitamin K from 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.
Escarole
Escarole
3
:
7
Sweet potato leaves
Sweet potato leaves
Contains more Calcium +69.6%
Contains more Iron +34.7%
Contains more Magnesium +438.5%
Contains more Phosphorus +268.2%
Contains more Potassium +107.3%
Contains less Sodium -68.4%
Contains more Selenium +350%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Contains more Calcium +69.6%
Contains more Iron +34.7%
Contains more Magnesium +438.5%
Contains more Phosphorus +268.2%
Contains more Potassium +107.3%
Contains less Sodium -68.4%
Contains more Selenium +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.
Escarole
Escarole
3
:
7
Sweet potato leaves
Sweet potato leaves
Contains more Vitamin B5 +267.1%
Contains more Vitamin A +100.1%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +164.4%
Contains more Vitamin B2 +456.5%
Contains more Vitamin B3 +262.2%
Contains more Vitamin B6 +1087.5%
Contains more Vitamin K +42.6%
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 leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
Contains more Vitamin B5 +267.1%
Contains more Vitamin A +100.1%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +164.4%
Contains more Vitamin B2 +456.5%
Contains more Vitamin B3 +262.2%
Contains more Vitamin B6 +1087.5%
Contains more Vitamin K +42.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Sweet potato leaves
Sweet potato leaves
Contains more Protein +116.5%
Contains more Fats +183.3%
Contains more Carbs +187.3%
Equal in Water - 86.81
Equal in Other - 1.37
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 leaves
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 Protein +116.5%
Contains more Fats +183.3%
Contains more Carbs +187.3%
Equal in Water - 86.81
Equal in Other - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Sweet potato leaves
Sweet potato leaves
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +181.5%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -62.2%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated 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
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Escarole Sweet potato leaves Opinion
Net carbs 0.27g 3.52g Sweet potato leaves
Protein 1.15g 2.49g Sweet potato leaves
Fats 0.18g 0.51g Sweet potato leaves
Carbs 3.07g 8.82g Sweet potato leaves
Calories 19kcal 42kcal Sweet potato leaves
Sugar 0.23g Sweet potato leaves
Fiber 2.8g 5.3g Sweet potato leaves
Calcium 46mg 78mg Sweet potato leaves
Iron 0.72mg 0.97mg Sweet potato leaves
Magnesium 13mg 70mg Sweet potato leaves
Phosphorus 22mg 81mg Sweet potato leaves
Potassium 245mg 508mg Sweet potato leaves
Sodium 19mg 6mg Sweet potato leaves
Zinc 0.69mg Escarole
Copper 0.087mg Escarole
Manganese 0.385mg Escarole
Selenium 0.2µg 0.9µg Sweet potato leaves
Vitamin A 1888IU 3778IU Sweet potato leaves
Vitamin A RAE 94µg 189µg Sweet potato leaves
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 11mg Sweet potato leaves
Vitamin B1 0.059mg 0.156mg Sweet potato leaves
Vitamin B2 0.062mg 0.345mg Sweet potato leaves
Vitamin B3 0.312mg 1.13mg Sweet potato leaves
Vitamin B5 0.826mg 0.225mg Escarole
Vitamin B6 0.016mg 0.19mg Sweet potato leaves
Folate 78µg Escarole
Vitamin K 211.9µg 302.2µg Sweet potato leaves
Tryptophan 0.005mg 0.035mg Sweet potato leaves
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg 0.228mg Sweet potato leaves
Methionine 0.013mg 0.086mg Sweet potato leaves
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.111g Escarole
Monounsaturated Fat 0.004g 0.02g Sweet potato leaves
Polyunsaturated fat 0.081g 0.228g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Sweet potato leaves
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
101%
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 richer in vitamins?
Sweet potato leaves
Sweet potato leaves is relatively richer in vitamins
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.

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.