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  6. Sweet potato vs. Escarole

Sweet potato vs. Escarole — In-Depth Nutrition Comparison

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Important differences between Sweet potato and Escarole

  • Sweet potato has more Vitamin A RAE, Vitamin B6, Vitamin C, Copper, Vitamin B3, and Potassium, however, Escarole has more Vitamin K, and Folate.
  • Escarole's daily need coverage for Vitamin K is 175% more.
  • Sweet potato has 18 times more Vitamin B6 than Escarole. Sweet potato has 0.286mg of Vitamin B6, while Escarole has 0.016mg.

The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Escarole, cooked, boiled, drained, no salt added.

Infographic

Sweet potato 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
Sweet potato
5
:
4
Escarole
Escarole
Contains more Magnesium +107.7%
Contains more Phosphorus +145.5%
Contains more Potassium +93.9%
Contains more Copper +85.1%
Contains more Manganese +29.1%
Contains more Calcium +21.1%
Contains less Sodium -47.2%
Contains more Zinc +115.6%
Equal in Iron - 0.72
Equal in Selenium - 0.2
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +107.7%
Contains more Phosphorus +145.5%
Contains more Potassium +93.9%
Contains more Copper +85.1%
Contains more Manganese +29.1%
Contains more Calcium +21.1%
Contains less Sodium -47.2%
Contains more Zinc +115.6%
Equal in Iron - 0.72
Equal in Selenium - 0.2

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
Sweet potato
8
:
2
Escarole
Escarole
Contains more Vitamin A +917.9%
Contains more Vitamin E +77.5%
Contains more Vitamin C +493.9%
Contains more Vitamin B1 +81.4%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +376.6%
Contains more Vitamin B6 +1687.5%
Contains more Folate +1200%
Contains more Vitamin K +9113%
Equal in Vitamin B5 - 0.826
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +917.9%
Contains more Vitamin E +77.5%
Contains more Vitamin C +493.9%
Contains more Vitamin B1 +81.4%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +376.6%
Contains more Vitamin B6 +1687.5%
Contains more Folate +1200%
Contains more Vitamin K +9113%
Equal in Vitamin B5 - 0.826

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Escarole
Escarole
Contains more Protein +74.8%
Contains more Carbs +574.6%
Contains more Fats +20%
Contains more Water +24.4%
Equal in Other - 1.31
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +74.8%
Contains more Carbs +574.6%
Contains more Fats +20%
Contains more Water +24.4%
Equal in Other - 1.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Escarole
Escarole
Contains more Polyunsaturated fat +13.6%
Contains less Saturated Fat -19.2%
Contains more Monounsaturated Fat +100%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Polyunsaturated fat +13.6%
Contains less Saturated Fat -19.2%
Contains more Monounsaturated Fat +100%

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

All nutrients comparison - raw data values

Nutrient Sweet potato Escarole Opinion
Net carbs 17.41g 0.27g Sweet potato
Protein 2.01g 1.15g Sweet potato
Fats 0.15g 0.18g Escarole
Carbs 20.71g 3.07g Sweet potato
Calories 90kcal 19kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 0.23g Escarole
Fiber 3.3g 2.8g Sweet potato
Calcium 38mg 46mg Escarole
Iron 0.69mg 0.72mg Escarole
Magnesium 27mg 13mg Sweet potato
Phosphorus 54mg 22mg Sweet potato
Potassium 475mg 245mg Sweet potato
Sodium 36mg 19mg Escarole
Zinc 0.32mg 0.69mg Escarole
Copper 0.161mg 0.087mg Sweet potato
Manganese 0.497mg 0.385mg Sweet potato
Selenium 0.2µg 0.2µg
Vitamin A 19218IU 1888IU Sweet potato
Vitamin A RAE 961µg 94µg Sweet potato
Vitamin E 0.71mg 0.4mg Sweet potato
Vitamin C 19.6mg 3.3mg Sweet potato
Vitamin B1 0.107mg 0.059mg Sweet potato
Vitamin B2 0.106mg 0.062mg Sweet potato
Vitamin B3 1.487mg 0.312mg Sweet potato
Vitamin B5 0.884mg 0.826mg Sweet potato
Vitamin B6 0.286mg 0.016mg Sweet potato
Folate 6µg 78µg Escarole
Vitamin K 2.3µg 211.9µg Escarole
Tryptophan 0.04mg 0.005mg Sweet potato
Threonine 0.107mg 0.046mg Sweet potato
Isoleucine 0.07mg 0.066mg Sweet potato
Leucine 0.118mg 0.09mg Sweet potato
Lysine 0.084mg 0.058mg Sweet potato
Methionine 0.037mg 0.013mg Sweet potato
Phenylalanine 0.114mg 0.049mg Sweet potato
Valine 0.11mg 0.058mg Sweet potato
Histidine 0.039mg 0.021mg Sweet potato
Saturated Fat 0.052g 0.042g Escarole
Monounsaturated Fat 0.002g 0.004g Escarole
Polyunsaturated fat 0.092g 0.081g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
120%
Sweet potato
67%
Escarole
Minerals Daily Need Coverage Score
25%
Sweet potato
18%
Escarole

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 70)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.