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Chicory vs. Winter squash — In-Depth Nutrition Comparison

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A recap on differences between Chicory and Winter squash

  • Chicory has less Vitamin A RAE, Vitamin B6, and Vitamin C.
  • Winter squash covers your daily Vitamin A RAE needs 29% more than Chicory.
  • Winter squash contains 2 times less Folate than Chicory. Chicory contains 37µg of Folate, while Winter squash contains 20µg.

Food varieties used in this article are Chicory, witloof, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Chicory vs Winter squash 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.
Contains more Phosphorus +36.8%
Contains more Calcium +15.8%
Contains more Iron +83.3%
Contains more Magnesium +30%
Contains more Potassium +14.2%
Contains less Sodium -50%
Contains more Zinc +37.5%
Contains more Copper +60.8%
Contains more Manganese +87%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Phosphorus +36.8%
Contains more Calcium +15.8%
Contains more Iron +83.3%
Contains more Magnesium +30%
Contains more Potassium +14.2%
Contains less Sodium -50%
Contains more Zinc +37.5%
Contains more Copper +60.8%
Contains more Manganese +87%
Contains more Selenium +100%

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.
:
Contains more Vitamin B1 +287.5%
Contains more Folate +85%
Contains more Vitamin A +17910.3%
Contains more Vitamin C +242.9%
Contains more Vitamin B2 +148.1%
Contains more Vitamin B3 +209.4%
Contains more Vitamin B5 +61.4%
Contains more Vitamin B6 +283.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin B1 +287.5%
Contains more Folate +85%
Contains more Vitamin A +17910.3%
Contains more Vitamin C +242.9%
Contains more Vitamin B2 +148.1%
Contains more Vitamin B3 +209.4%
Contains more Vitamin B5 +61.4%
Contains more Vitamin B6 +283.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +250%
Contains more Carbs +121.3%
Contains more Other +45.8%
Equal in Protein - 0.89
Equal in Water - 89.21
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Fats +250%
Contains more Carbs +121.3%
Contains more Other +45.8%
Equal in Protein - 0.89
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +234.1%
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +234.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Winter squash Opinion
Net carbs 0.9g 6.05g Winter squash
Protein 0.9g 0.89g Chicory
Fats 0.1g 0.35g Winter squash
Carbs 4g 8.85g Winter squash
Calories 17kcal 37kcal Winter squash
Sugar 3.3g Chicory
Fiber 3.1g 2.8g Chicory
Calcium 19mg 22mg Winter squash
Iron 0.24mg 0.44mg Winter squash
Magnesium 10mg 13mg Winter squash
Phosphorus 26mg 19mg Chicory
Potassium 211mg 241mg Winter squash
Sodium 2mg 1mg Winter squash
Zinc 0.16mg 0.22mg Winter squash
Copper 0.051mg 0.082mg Winter squash
Manganese 0.1mg 0.187mg Winter squash
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 29IU 5223IU Winter squash
Vitamin A RAE 1µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 2.8mg 9.6mg Winter squash
Vitamin B1 0.062mg 0.016mg Chicory
Vitamin B2 0.027mg 0.067mg Winter squash
Vitamin B3 0.16mg 0.495mg Winter squash
Vitamin B5 0.145mg 0.234mg Winter squash
Vitamin B6 0.042mg 0.161mg Winter squash
Folate 37µg 20µg Chicory
Vitamin K 4.4µg Winter squash
Tryptophan 0.016mg 0.013mg Chicory
Threonine 0.025mg 0.027mg Winter squash
Isoleucine 0.054mg 0.035mg Chicory
Leucine 0.039mg 0.05mg Winter squash
Lysine 0.035mg 0.033mg Chicory
Methionine 0.005mg 0.011mg Winter squash
Phenylalanine 0.022mg 0.035mg Winter squash
Valine 0.041mg 0.038mg Chicory
Histidine 0.015mg 0.017mg Winter squash
Saturated Fat 0.024g 0.072g Chicory
Monounsaturated Fat 0.002g 0.026g Winter squash
Polyunsaturated fat 0.044g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory Winter squash
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
7%
Chicory
38%
Winter squash
Minerals Daily Need Coverage Score
9%
Chicory
12%
Winter squash

Comparison summary

Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Chicory
Chicory is lower in glycemic index (difference - 13)
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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.