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  6. Escarole vs. Taro leaves

Escarole vs. Taro leaves — In-Depth Nutrition Comparison

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The main differences between Escarole and Taro leaves

  • Escarole has more Vitamin K, and Vitamin B5, however, Taro leaves has more Vitamin C, Vitamin B2, Copper, Iron, Vitamin A RAE, Manganese, Vitamin B1, and Folate.
  • Daily need coverage for Vitamin K from Escarole is 86% higher.
  • Taro leaves have 10 times less Vitamin B5 than Escarole. Escarole has 0.826mg of Vitamin B5, while Taro leaves have 0.084mg.

Food types used in this article are Escarole, cooked, boiled, drained, no salt added and Taro leaves, raw.

Infographic

Escarole vs Taro 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
1
:
9
Taro leaves
Taro leaves
Contains more Zinc +68.3%
Contains more Calcium +132.6%
Contains more Iron +212.5%
Contains more Magnesium +246.2%
Contains more Phosphorus +172.7%
Contains more Potassium +164.5%
Contains less Sodium -84.2%
Contains more Copper +210.3%
Contains more Manganese +85.5%
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%
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 5%
Contains more Zinc +68.3%
Contains more Calcium +132.6%
Contains more Iron +212.5%
Contains more Magnesium +246.2%
Contains more Phosphorus +172.7%
Contains more Potassium +164.5%
Contains less Sodium -84.2%
Contains more Copper +210.3%
Contains more Manganese +85.5%
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
2
:
8
Taro leaves
Taro leaves
Contains more Vitamin B5 +883.3%
Contains more Vitamin K +95.1%
Contains more Vitamin A +155.6%
Contains more Vitamin E +405%
Contains more Vitamin C +1475.8%
Contains more Vitamin B1 +254.2%
Contains more Vitamin B2 +635.5%
Contains more Vitamin B3 +384.9%
Contains more Vitamin B6 +812.5%
Contains more Folate +61.5%
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 leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 290% 41% 0% 174% 53% 106% 29% 6% 34% 95% 0% 272%
Contains more Vitamin B5 +883.3%
Contains more Vitamin K +95.1%
Contains more Vitamin A +155.6%
Contains more Vitamin E +405%
Contains more Vitamin C +1475.8%
Contains more Vitamin B1 +254.2%
Contains more Vitamin B2 +635.5%
Contains more Vitamin B3 +384.9%
Contains more Vitamin B6 +812.5%
Contains more Folate +61.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Taro leaves
Taro leaves
Contains more Water +10.1%
Contains more Protein +333%
Contains more Fats +311.1%
Contains more Carbs +118.2%
Contains more Other +46.6%
Equal in Water - 85.66
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Taro leaves
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more Water +10.1%
Contains more Protein +333%
Contains more Fats +311.1%
Contains more Carbs +118.2%
Contains more Other +46.6%
Equal in Water - 85.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Taro leaves
Taro leaves
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +279%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +279%

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 leaves
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Escarole Taro leaves Opinion
Net carbs 0.27g 3g Taro leaves
Protein 1.15g 4.98g Taro leaves
Fats 0.18g 0.74g Taro leaves
Carbs 3.07g 6.7g Taro leaves
Calories 19kcal 42kcal Taro leaves
Sugar 0.23g 3.01g Escarole
Fiber 2.8g 3.7g Taro leaves
Calcium 46mg 107mg Taro leaves
Iron 0.72mg 2.25mg Taro leaves
Magnesium 13mg 45mg Taro leaves
Phosphorus 22mg 60mg Taro leaves
Potassium 245mg 648mg Taro leaves
Sodium 19mg 3mg Taro leaves
Zinc 0.69mg 0.41mg Escarole
Copper 0.087mg 0.27mg Taro leaves
Manganese 0.385mg 0.714mg Taro leaves
Selenium 0.2µg 0.9µg Taro leaves
Vitamin A 1888IU 4825IU Taro leaves
Vitamin A RAE 94µg 241µg Taro leaves
Vitamin E 0.4mg 2.02mg Taro leaves
Vitamin C 3.3mg 52mg Taro leaves
Vitamin B1 0.059mg 0.209mg Taro leaves
Vitamin B2 0.062mg 0.456mg Taro leaves
Vitamin B3 0.312mg 1.513mg Taro leaves
Vitamin B5 0.826mg 0.084mg Escarole
Vitamin B6 0.016mg 0.146mg Taro leaves
Folate 78µg 126µg Taro leaves
Vitamin K 211.9µg 108.6µg Escarole
Tryptophan 0.005mg 0.048mg Taro leaves
Threonine 0.046mg 0.167mg Taro leaves
Isoleucine 0.066mg 0.26mg Taro leaves
Leucine 0.09mg 0.392mg Taro leaves
Lysine 0.058mg 0.246mg Taro leaves
Methionine 0.013mg 0.079mg Taro leaves
Phenylalanine 0.049mg 0.195mg Taro leaves
Valine 0.058mg 0.256mg Taro leaves
Histidine 0.021mg 0.114mg Taro leaves
Saturated Fat 0.042g 0.151g Escarole
Monounsaturated Fat 0.004g 0.06g Taro leaves
Polyunsaturated fat 0.081g 0.307g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Taro 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
91%
Taro leaves
Minerals Daily Need Coverage Score
18%
Escarole
43%
Taro leaves

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.109g)
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 ($)

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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.