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  6. Yam vs. Escarole

Yam vs. Escarole — In-Depth Nutrition Comparison

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What are the main differences between Yam and Escarole?

  • Yam is richer in Vitamin B6, Potassium, Vitamin C, and Copper, yet Escarole is richer in Vitamin K, Folate, Vitamin B5, and Vitamin A RAE.
  • Escarole's daily need coverage for Vitamin K is 175% higher.
  • Yam has 14 times more Vitamin B6 than Escarole. Yam has 0.228mg of Vitamin B6, while Escarole has 0.016mg.

We used Yam, cooked, boiled, drained, or baked, without salt and Escarole, cooked, boiled, drained, no salt added types in this comparison.

Infographic

Yam 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.
Yam
Yam
6
:
4
Escarole
Escarole
Contains more Magnesium +38.5%
Contains more Phosphorus +122.7%
Contains more Potassium +173.5%
Contains less Sodium -57.9%
Contains more Copper +74.7%
Contains more Selenium +250%
Contains more Calcium +228.6%
Contains more Iron +38.5%
Contains more Zinc +245%
Equal in Manganese - 0.385
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +38.5%
Contains more Phosphorus +122.7%
Contains more Potassium +173.5%
Contains less Sodium -57.9%
Contains more Copper +74.7%
Contains more Selenium +250%
Contains more Calcium +228.6%
Contains more Iron +38.5%
Contains more Zinc +245%
Equal in Manganese - 0.385

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.
Yam
Yam
4
:
6
Escarole
Escarole
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +76.9%
Contains more Vitamin B6 +1325%
Contains more Vitamin A +1447.5%
Contains more Vitamin E +17.6%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B5 +165.6%
Contains more Folate +387.5%
Contains more Vitamin K +9113%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 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 C +266.7%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +76.9%
Contains more Vitamin B6 +1325%
Contains more Vitamin A +1447.5%
Contains more Vitamin E +17.6%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B5 +165.6%
Contains more Folate +387.5%
Contains more Vitamin K +9113%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Escarole
Escarole
Contains more Protein +29.6%
Contains more Carbs +795.1%
Contains more Fats +28.6%
Contains more Water +34.5%
Contains more Other +72.4%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +29.6%
Contains more Carbs +795.1%
Contains more Fats +28.6%
Contains more Water +34.5%
Contains more Other +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Escarole
Escarole
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +35%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +35%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Escarole Opinion
Net carbs 23.58g 0.27g Yam
Protein 1.49g 1.15g Yam
Fats 0.14g 0.18g Escarole
Carbs 27.48g 3.07g Yam
Calories 116kcal 19kcal Yam
Sugar 0.49g 0.23g Escarole
Fiber 3.9g 2.8g Yam
Calcium 14mg 46mg Escarole
Iron 0.52mg 0.72mg Escarole
Magnesium 18mg 13mg Yam
Phosphorus 49mg 22mg Yam
Potassium 670mg 245mg Yam
Sodium 8mg 19mg Yam
Zinc 0.2mg 0.69mg Escarole
Copper 0.152mg 0.087mg Yam
Manganese 0.371mg 0.385mg Escarole
Selenium 0.7µg 0.2µg Yam
Vitamin A 122IU 1888IU Escarole
Vitamin A RAE 6µg 94µg Escarole
Vitamin E 0.34mg 0.4mg Escarole
Vitamin C 12.1mg 3.3mg Yam
Vitamin B1 0.095mg 0.059mg Yam
Vitamin B2 0.028mg 0.062mg Escarole
Vitamin B3 0.552mg 0.312mg Yam
Vitamin B5 0.311mg 0.826mg Escarole
Vitamin B6 0.228mg 0.016mg Yam
Folate 16µg 78µg Escarole
Vitamin K 2.3µg 211.9µg Escarole
Tryptophan 0.012mg 0.005mg Yam
Threonine 0.052mg 0.046mg Yam
Isoleucine 0.05mg 0.066mg Escarole
Leucine 0.094mg 0.09mg Yam
Lysine 0.058mg 0.058mg
Methionine 0.02mg 0.013mg Yam
Phenylalanine 0.069mg 0.049mg Yam
Valine 0.06mg 0.058mg Yam
Histidine 0.033mg 0.021mg Yam
Saturated Fat 0.029g 0.042g Yam
Monounsaturated Fat 0.005g 0.004g Yam
Polyunsaturated fat 0.06g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
15%
Yam
67%
Escarole
Minerals Daily Need Coverage Score
23%
Yam
18%
Escarole

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.26g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 51)
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)
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.
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.