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  6. Sweet potato leaves vs. Escarole

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 B2, Magnesium, Vitamin B6, Vitamin A RAE, Fiber, Vitamin C, Phosphorus, and Vitamin B1, however, Escarole is richer in Vitamin B5.
  • Daily need coverage for Vitamin K from 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
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.
Sweet potato leaves
Sweet potato leaves
7
:
3
Escarole
Escarole
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%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
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.
Sweet potato leaves
Sweet potato leaves
7
:
3
Escarole
Escarole
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%
Contains more Vitamin B5 +267.1%
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%
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 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%
Contains more Vitamin B5 +267.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
4
:
1
Escarole
Escarole
Contains more Protein +116.5%
Contains more Fats +183.3%
Contains more Carbs +187.3%
Equal in Water - 94.29
Equal in Other - 1.31
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
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 +116.5%
Contains more Fats +183.3%
Contains more Carbs +187.3%
Equal in Water - 94.29
Equal in Other - 1.31

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves 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
101%
Sweet potato leaves
67%
Escarole
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
18%
Escarole

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. 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.