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  6. Taro leaves vs. Escarole

Taro leaves vs. Escarole — In-Depth Nutrition Comparison

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The main differences between Taro leaves and Escarole

  • Taro leaves have more Vitamin C, Vitamin B2, Copper, Iron, Vitamin A RAE, Manganese, Vitamin B1, and Folate, however, Escarole have more Vitamin K, and Vitamin B5.
  • Daily need coverage for Vitamin K from Escarole is 86% higher.
  • Escarole has 16 times less Vitamin C than Taro leaves. Taro leaves have 52mg of Vitamin C, while Escarole has 3.3mg.

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

Infographic

Taro 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.
Taro leaves
Taro leaves
9
:
1
Escarole
Escarole
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%
Contains more Zinc +68.3%
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 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 +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%
Contains more Zinc +68.3%

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.
Taro leaves
Taro leaves
8
:
2
Escarole
Escarole
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%
Contains more Vitamin B5 +883.3%
Contains more Vitamin K +95.1%
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%
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 +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%
Contains more Vitamin B5 +883.3%
Contains more Vitamin K +95.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro leaves
Taro leaves
4
:
1
Escarole
Escarole
Contains more Protein +333%
Contains more Fats +311.1%
Contains more Carbs +118.2%
Contains more Other +46.6%
Contains more Water +10.1%
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
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 +333%
Contains more Fats +311.1%
Contains more Carbs +118.2%
Contains more Other +46.6%
Contains more Water +10.1%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro 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
91%
Taro leaves
67%
Escarole
Minerals Daily Need Coverage Score
43%
Taro leaves
18%
Escarole

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