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Summer squash vs Endive - 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.
Summer squash Endive
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
Summer squash Endive
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
16
Summer squash
92
Endive
Mineral Summary Score
9
Summer squash
14
Endive

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
:
5
Endive
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%
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%

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
:
5
Endive
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%
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%

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
7%
Summer squash
8%
Endive
Carbohydrates
3%
Summer squash
3%
Endive
Fats
1%
Summer squash
1%
Endive

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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 Summer squash Endive Opinion
Calories 16 17 Endive
Protein 1.21 1.25 Endive
Fats 0.18 0.2 Endive
Vitamin C 17 6.5 Summer squash
Carbs 3.35 3.35
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.83 Endive
Calcium 15 52 Endive
Potassium 262 314 Endive
Magnesium 17 15 Summer squash
Sugars 2.2 0.25 Summer squash
Fiber 1.1 3.1 Endive
Copper 0.051 0.099 Endive
Zinc 0.29 0.79 Endive
Starch
Phosphorus 38 28 Summer squash
Sodium 2 22 Summer squash
Vitamin A 200 2167 Endive
Vitamin E 0.12 0.44 Endive
Vitamin D 0 0
Vitamin B1 0.048 0.08 Endive
Vitamin B2 0.142 0.075 Summer squash
Vitamin B3 0.487 0.4 Summer squash
Vitamin B5 0.155 0.9 Endive
Vitamin B6 0.218 0.02 Summer squash
Vitamin B12 0 0
Vitamin K 3 231 Endive
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.044 0.048 Summer squash
Monounsaturated Fat 0.016 0.004 Summer squash
Polyunsaturated fat 0.089 0.087 Summer squash
Tryptophan 0.011 0.005 Summer squash
Threonine 0.028 0.05 Endive
Isoleucine 0.042 0.072 Endive
Leucine 0.069 0.098 Endive
Lysine 0.065 0.063 Summer squash
Methionine 0.017 0.014 Summer squash
Phenylalanine 0.041 0.053 Endive
Valine 0.053 0.063 Endive
Histidine 0.025 0.023 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.