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

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How are sweet potato leaves and escarole different?

  • Sweet potato leaves are higher in vitamin K, vitamin A, vitamin B2, magnesium, vitamin B6, fiber, vitamin C, phosphorus, and vitamin B1; however, escarole is richer in vitamin B5.
  • Daily need coverage for vitamin K for sweet potato leaves is 75% higher.
  • Sweet potato leaves contain 12 times more vitamin B6 than escarole. While sweet potato leaves contain 0.19mg of vitamin B6, escarole contains only 0.016mg.

Sweet potato leaves, raw and Escarole, cooked, boiled, drained, no salt added are the varieties used in this article.

Infographic

Sweet potato leaves vs Escarole infographic
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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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
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%
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 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
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%
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%
Contains more Vitamin B5Vitamin B5 +267.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Escarole DV% diff.
Vitamin K 302.2µg 211.9µg 75%
Vitamin B2 0.345mg 0.062mg 22%
Folate 78µg 20%
Manganese 0.385mg 17%
Magnesium 70mg 13mg 14%
Vitamin B6 0.19mg 0.016mg 13%
Vitamin B5 0.225mg 0.826mg 12%
Vitamin A 189µg 94µg 11%
Fiber 5.3g 2.8g 10%
Copper 0.087mg 10%
Vitamin C 11mg 3.3mg 9%
Phosphorus 81mg 22mg 8%
Vitamin B1 0.156mg 0.059mg 8%
Potassium 508mg 245mg 8%
Zinc 0.69mg 6%
Vitamin B3 1.13mg 0.312mg 5%
Iron 0.97mg 0.72mg 3%
Calcium 78mg 46mg 3%
Vitamin E 0.4mg 3%
Choline 15.4mg 3%
Protein 2.49g 1.15g 3%
Carbs 8.82g 3.07g 2%
Polyunsaturated fat 0.228g 0.081g 1%
Calories 42kcal 19kcal 1%
Selenium 0.9µg 0.2µg 1%
Sodium 6mg 19mg 1%
Fats 0.51g 0.18g 1%
Net carbs 3.52g 0.27g N/A
Sugar 0.23g N/A
Saturated fat 0.111g 0.042g 0%
Monounsaturated fat 0.02g 0.004g 0%
Tryptophan 0.035mg 0.005mg 0%
Threonine 0.046mg 0%
Isoleucine 0.066mg 0%
Leucine 0.09mg 0%
Lysine 0.228mg 0.058mg 0%
Methionine 0.086mg 0.013mg 0%
Phenylalanine 0.049mg 0%
Valine 0.058mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +116.5%
Contains more FatsFats +183.3%
Contains more CarbsCarbs +187.3%
~equal in Water ~94.29g
~equal in Other ~1.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +181.5%
Contains less Sat. FatSaturated fat -62.2%

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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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.