Summer squash vs. Escarole — In-Depth Nutrition Comparison
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A recap on differences between Summer squash and Escarole
- Summer squash has more Vitamin B6, Vitamin C, and Vitamin B2, however, Escarole is higher in Vitamin K, Vitamin B5, Folate, Vitamin A RAE, Manganese, and Fiber.
- Escarole covers your daily Vitamin K needs 174% more than Summer squash.
- Escarole contains 14 times less Vitamin B6 than Summer squash. Summer squash contains 0.218mg of Vitamin B6, while Escarole contains 0.016mg.
Food varieties used in this article are Squash, summer, all varieties, raw and Escarole, cooked, boiled, drained, no salt added.
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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.
Contains
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Magnesium
+30.8%
Contains
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Phosphorus
+72.7%
Contains
less
Sodium
-89.5%
Contains
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Calcium
+206.7%
Contains
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Iron
+105.7%
Contains
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Zinc
+137.9%
Contains
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Copper
+70.6%
Contains
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Manganese
+120%
Equal in Potassium - 245
Equal in Selenium - 0.2
Contains
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Magnesium
+30.8%
Contains
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Phosphorus
+72.7%
Contains
less
Sodium
-89.5%
Contains
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Calcium
+206.7%
Contains
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Iron
+105.7%
Contains
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Zinc
+137.9%
Contains
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Copper
+70.6%
Contains
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Manganese
+120%
Equal in Potassium - 245
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.
:
6
Contains
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Vitamin C
+415.2%
Contains
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Vitamin B2
+129%
Contains
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Vitamin B3
+56.1%
Contains
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Vitamin B6
+1262.5%
Contains
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Vitamin A
+844%
Contains
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Vitamin E
+233.3%
Contains
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Vitamin B1
+22.9%
Contains
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Vitamin B5
+432.9%
Contains
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Folate
+169%
Contains
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Vitamin K
+6963.3%
Contains
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Vitamin C
+415.2%
Contains
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Vitamin B2
+129%
Contains
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Vitamin B3
+56.1%
Contains
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Vitamin B6
+1262.5%
Contains
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Vitamin A
+844%
Contains
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Vitamin E
+233.3%
Contains
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Vitamin B1
+22.9%
Contains
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Vitamin B5
+432.9%
Contains
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Folate
+169%
Contains
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Vitamin K
+6963.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+111.3%
Equal in Protein - 1.15
Equal in Fats - 0.18
Equal in Carbs - 3.07
Equal in Water - 94.29
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
Contains
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Other
+111.3%
Equal in Protein - 1.15
Equal in Fats - 0.18
Equal in Carbs - 3.07
Equal in Water - 94.29
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+300%
Equal in Saturated Fat - 0.042
Equal in Polyunsaturated fat - 0.081
Saturated Fat:
0.044 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.042 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.081 g
Contains
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Monounsaturated Fat
+300%
Equal in Saturated Fat - 0.042
Equal in Polyunsaturated fat - 0.081
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Lower in Cholesterol | Equal | ||
Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 2.25g | 0.27g | |
Protein | 1.21g | 1.15g | |
Fats | 0.18g | 0.18g | |
Carbs | 3.35g | 3.07g | |
Calories | 16kcal | 19kcal | |
Fructose | 0.95g | ||
Sugar | 2.2g | 0.23g | |
Fiber | 1.1g | 2.8g | |
Calcium | 15mg | 46mg | |
Iron | 0.35mg | 0.72mg | |
Magnesium | 17mg | 13mg | |
Phosphorus | 38mg | 22mg | |
Potassium | 262mg | 245mg | |
Sodium | 2mg | 19mg | |
Zinc | 0.29mg | 0.69mg | |
Copper | 0.051mg | 0.087mg | |
Manganese | 0.175mg | 0.385mg | |
Selenium | 0.2µg | 0.2µg | |
Vitamin A | 200IU | 1888IU | |
Vitamin A RAE | 10µg | 94µg | |
Vitamin E | 0.12mg | 0.4mg | |
Vitamin C | 17mg | 3.3mg | |
Vitamin B1 | 0.048mg | 0.059mg | |
Vitamin B2 | 0.142mg | 0.062mg | |
Vitamin B3 | 0.487mg | 0.312mg | |
Vitamin B5 | 0.155mg | 0.826mg | |
Vitamin B6 | 0.218mg | 0.016mg | |
Folate | 29µg | 78µg | |
Vitamin K | 3µg | 211.9µg | |
Tryptophan | 0.011mg | 0.005mg | |
Threonine | 0.028mg | 0.046mg | |
Isoleucine | 0.042mg | 0.066mg | |
Leucine | 0.069mg | 0.09mg | |
Lysine | 0.065mg | 0.058mg | |
Methionine | 0.017mg | 0.013mg | |
Phenylalanine | 0.041mg | 0.049mg | |
Valine | 0.053mg | 0.058mg | |
Histidine | 0.025mg | 0.021mg | |
Saturated Fat | 0.044g | 0.042g | |
Monounsaturated Fat | 0.016g | 0.004g | |
Polyunsaturated fat | 0.089g | 0.081g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | Equal | |
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
18%
67%
Minerals Daily Need Coverage Score
12%
18%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 17mg)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated Fat?
Escarole is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Escarole is relatively richer in minerals
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 ($)
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.