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Endive vs Summer squash - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food contains less Sugars?
Endive
Endive contains less Sugars (difference - 1.95g)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Endive Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Endive Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
92
Endive
16
Summer squash
Mineral Summary Score
14
Endive
9
Summer squash

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
5
:
Contains more Iron +137.1%
Contains more Calcium +246.7%
Contains more Potassium +19.8%
Contains more Copper +94.1%
Contains more Zinc +172.4%
Contains more Magnesium +13.3%
Contains more Phosphorus +35.7%
Contains less Sodium -90.9%
Contains more Iron +137.1%
Contains more Calcium +246.7%
Contains more Potassium +19.8%
Contains more Copper +94.1%
Contains more Zinc +172.4%
Contains more Magnesium +13.3%
Contains more Phosphorus +35.7%
Contains less Sodium -90.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
5
:
Contains more Vitamin A +983.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +480.6%
Contains more Vitamin K +7600%
Contains more Vitamin C +161.5%
Contains more Vitamin B2 +89.3%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +990%
Contains more Vitamin A +983.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +480.6%
Contains more Vitamin K +7600%
Contains more Vitamin C +161.5%
Contains more Vitamin B2 +89.3%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +990%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Endive
7%
Summer squash
Carbohydrates
3%
Endive
3%
Summer squash
Fats
1%
Endive
1%
Summer squash

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Endive Summer squash Opinion
Calories 17 16 Endive
Protein 1.25 1.21 Endive
Fats 0.2 0.18 Endive
Vitamin C 6.5 17 Summer squash
Carbs 3.35 3.35
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 0.35 Endive
Calcium 52 15 Endive
Potassium 314 262 Endive
Magnesium 15 17 Summer squash
Sugars 0.25 2.2 Summer squash
Fiber 3.1 1.1 Endive
Copper 0.099 0.051 Endive
Zinc 0.79 0.29 Endive
Starch
Phosphorus 28 38 Summer squash
Sodium 22 2 Summer squash
Vitamin A 2167 200 Endive
Vitamin E 0.44 0.12 Endive
Vitamin D 0 0
Vitamin B1 0.08 0.048 Endive
Vitamin B2 0.075 0.142 Summer squash
Vitamin B3 0.4 0.487 Summer squash
Vitamin B5 0.9 0.155 Endive
Vitamin B6 0.02 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 231 3 Endive
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.048 0.044 Summer squash
Monounsaturated Fat 0.004 0.016 Summer squash
Polyunsaturated fat 0.087 0.089 Summer squash
Tryptophan 0.005 0.011 Summer squash
Threonine 0.05 0.028 Endive
Isoleucine 0.072 0.042 Endive
Leucine 0.098 0.069 Endive
Lysine 0.063 0.065 Summer squash
Methionine 0.014 0.017 Summer squash
Phenylalanine 0.053 0.041 Endive
Valine 0.063 0.053 Endive
Histidine 0.023 0.025 Summer squash
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.