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  6. Potato flour vs. Escarole

Potato flour vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between Potato flour and Escarole?

  • Potato flour is higher in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Vitamin B1, Fiber, Magnesium, and Copper, yet Escarole is higher in Vitamin K, and Folate.
  • Escarole's daily need coverage for Vitamin K is 177% more.
  • Potato flour has 48 times more Vitamin B6 than Escarole. While Potato flour has 0.769mg of Vitamin B6, Escarole has only 0.016mg.

We used Potato flour and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Potato flour vs Escarole 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.
Potato flour
Potato flour
7
:
3
Escarole
Escarole
Contains more Calcium +41.3%
Contains more Iron +91.7%
Contains more Magnesium +400%
Contains more Phosphorus +663.6%
Contains more Potassium +308.6%
Contains more Copper +126.4%
Contains more Selenium +450%
Contains less Sodium -65.5%
Contains more Zinc +27.8%
Contains more Manganese +23%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +41.3%
Contains more Iron +91.7%
Contains more Magnesium +400%
Contains more Phosphorus +663.6%
Contains more Potassium +308.6%
Contains more Copper +126.4%
Contains more Selenium +450%
Contains less Sodium -65.5%
Contains more Zinc +27.8%
Contains more Manganese +23%

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.
Potato flour
Potato flour
4
:
6
Escarole
Escarole
Contains more Vitamin C +15.2%
Contains more Vitamin B1 +286.4%
Contains more Vitamin B3 +1024%
Contains more Vitamin B6 +4706.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B2 +21.6%
Contains more Vitamin B5 +74.3%
Contains more Folate +212%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
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%
Contains more Vitamin C +15.2%
Contains more Vitamin B1 +286.4%
Contains more Vitamin B3 +1024%
Contains more Vitamin B6 +4706.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B2 +21.6%
Contains more Vitamin B5 +74.3%
Contains more Folate +212%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Escarole
Escarole
Contains more Protein +500%
Contains more Fats +88.9%
Contains more Carbs +2606.8%
Contains more Other +139.7%
Contains more Water +1346.2%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +500%
Contains more Fats +88.9%
Contains more Carbs +2606.8%
Contains more Other +139.7%
Contains more Water +1346.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +85.2%
Contains less Saturated Fat -53.3%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +85.2%
Contains less Saturated Fat -53.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato flour Escarole
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato flour Escarole Opinion
Net carbs 77.2g 0.27g Potato flour
Protein 6.9g 1.15g Potato flour
Fats 0.34g 0.18g Potato flour
Carbs 83.1g 3.07g Potato flour
Calories 357kcal 19kcal Potato flour
Sugar 3.52g 0.23g Escarole
Fiber 5.9g 2.8g Potato flour
Calcium 65mg 46mg Potato flour
Iron 1.38mg 0.72mg Potato flour
Magnesium 65mg 13mg Potato flour
Phosphorus 168mg 22mg Potato flour
Potassium 1001mg 245mg Potato flour
Sodium 55mg 19mg Escarole
Zinc 0.54mg 0.69mg Escarole
Copper 0.197mg 0.087mg Potato flour
Manganese 0.313mg 0.385mg Escarole
Selenium 1.1µg 0.2µg Potato flour
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 0µg 94µg Escarole
Vitamin E 0.25mg 0.4mg Escarole
Vitamin C 3.8mg 3.3mg Potato flour
Vitamin B1 0.228mg 0.059mg Potato flour
Vitamin B2 0.051mg 0.062mg Escarole
Vitamin B3 3.507mg 0.312mg Potato flour
Vitamin B5 0.474mg 0.826mg Escarole
Vitamin B6 0.769mg 0.016mg Potato flour
Folate 25µg 78µg Escarole
Vitamin K 0µg 211.9µg Escarole
Tryptophan 0.115mg 0.005mg Potato flour
Threonine 0.28mg 0.046mg Potato flour
Isoleucine 0.299mg 0.066mg Potato flour
Leucine 0.425mg 0.09mg Potato flour
Lysine 0.413mg 0.058mg Potato flour
Methionine 0.107mg 0.013mg Potato flour
Phenylalanine 0.316mg 0.049mg Potato flour
Valine 0.356mg 0.058mg Potato flour
Histidine 0.166mg 0.021mg Potato flour
Saturated Fat 0.09g 0.042g Escarole
Monounsaturated Fat 0.008g 0.004g Potato flour
Polyunsaturated fat 0.15g 0.081g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Escarole
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
31%
Potato flour
67%
Escarole
Minerals Daily Need Coverage Score
41%
Potato flour
18%
Escarole

Comparison summary

Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 3.29g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.048g)
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 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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.