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  6. Escarole vs. Taro

Escarole vs. Taro — In-Depth Nutrition Comparison

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Important differences between Escarole and Taro

  • Escarole has more Vitamin K, Folate, Vitamin B5, and Vitamin A RAE, however, Taro has more Vitamin B6, Vitamin E , Potassium, Copper, Phosphorus, and Fiber.
  • Escarole's daily need coverage for Vitamin K is 176% more.
  • Escarole has 24 times more Vitamin A RAE than Taro. Escarole has 94µg of Vitamin A RAE, while Taro has 4µg.

The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Taro, raw.

Infographic

Escarole vs Taro 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
:
6
Taro
Taro
Contains more Iron +30.9%
Contains more Zinc +200%
Contains more Magnesium +153.8%
Contains more Phosphorus +281.8%
Contains more Potassium +141.2%
Contains less Sodium -42.1%
Contains more Copper +97.7%
Contains more Selenium +250%
Equal in Calcium - 43
Equal in Manganese - 0.383
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Iron +30.9%
Contains more Zinc +200%
Contains more Magnesium +153.8%
Contains more Phosphorus +281.8%
Contains more Potassium +141.2%
Contains less Sodium -42.1%
Contains more Copper +97.7%
Contains more Selenium +250%
Equal in Calcium - 43
Equal in Manganese - 0.383

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
5
:
5
Taro
Taro
Contains more Vitamin A +2384.2%
Contains more Vitamin B2 +148%
Contains more Vitamin B5 +172.6%
Contains more Folate +254.5%
Contains more Vitamin K +21090%
Contains more Vitamin E +495%
Contains more Vitamin C +36.4%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +92.3%
Contains more Vitamin B6 +1668.8%
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%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin A +2384.2%
Contains more Vitamin B2 +148%
Contains more Vitamin B5 +172.6%
Contains more Folate +254.5%
Contains more Vitamin K +21090%
Contains more Vitamin E +495%
Contains more Vitamin C +36.4%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +92.3%
Contains more Vitamin B6 +1668.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
2
:
3
Taro
Taro
Contains more Water +33.5%
Contains more Protein +30.4%
Contains more Fats +11.1%
Contains more Carbs +761.9%
Equal in Other - 1.2
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Water +33.5%
Contains more Protein +30.4%
Contains more Fats +11.1%
Contains more Carbs +761.9%
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
0
:
3
Taro
Taro
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.041
Equal in Polyunsaturated fat - 0.083
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.041
Equal in Polyunsaturated fat - 0.083

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Taro
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 Taro Opinion
Net carbs 0.27g 22.36g Taro
Protein 1.15g 1.5g Taro
Fats 0.18g 0.2g Taro
Carbs 3.07g 26.46g Taro
Calories 19kcal 112kcal Taro
Sugar 0.23g 0.4g Escarole
Fiber 2.8g 4.1g Taro
Calcium 46mg 43mg Escarole
Iron 0.72mg 0.55mg Escarole
Magnesium 13mg 33mg Taro
Phosphorus 22mg 84mg Taro
Potassium 245mg 591mg Taro
Sodium 19mg 11mg Taro
Zinc 0.69mg 0.23mg Escarole
Copper 0.087mg 0.172mg Taro
Manganese 0.385mg 0.383mg Escarole
Selenium 0.2µg 0.7µg Taro
Vitamin A 1888IU 76IU Escarole
Vitamin A RAE 94µg 4µg Escarole
Vitamin E 0.4mg 2.38mg Taro
Vitamin C 3.3mg 4.5mg Taro
Vitamin B1 0.059mg 0.095mg Taro
Vitamin B2 0.062mg 0.025mg Escarole
Vitamin B3 0.312mg 0.6mg Taro
Vitamin B5 0.826mg 0.303mg Escarole
Vitamin B6 0.016mg 0.283mg Taro
Folate 78µg 22µg Escarole
Vitamin K 211.9µg 1µg Escarole
Tryptophan 0.005mg 0.023mg Taro
Threonine 0.046mg 0.069mg Taro
Isoleucine 0.066mg 0.054mg Escarole
Leucine 0.09mg 0.111mg Taro
Lysine 0.058mg 0.067mg Taro
Methionine 0.013mg 0.02mg Taro
Phenylalanine 0.049mg 0.082mg Taro
Valine 0.058mg 0.082mg Taro
Histidine 0.021mg 0.034mg Taro
Saturated Fat 0.042g 0.041g Taro
Monounsaturated Fat 0.004g 0.016g Taro
Polyunsaturated fat 0.081g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Taro
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
18%
Taro
Minerals Daily Need Coverage Score
18%
Escarole
26%
Taro

Comparison summary

Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.001g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.17g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 54)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.