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  6. Endive vs. Summer squash

Endive vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between endive and summer squash

  • Endive has more vitamin K, vitamin A, folate, vitamin B5, manganese, fiber, iron, and copper; however, summer squash has more vitamin B6 and vitamin C.
  • Daily need coverage for vitamin K for endive is 190% higher.
  • Summer squash has 11 times less vitamin A than endive. Endive has 2167IU of vitamin A, while summer squash has 200IU.
  • Endive has a higher glycemic index than summer squash.

Food types used in this article are Endive, raw and Squash, summer, all varieties, raw.

Infographic

Endive vs Summer 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.
Endive
Endive
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +246.7%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +137.1%
Contains more CopperCopper +94.1%
Contains more ZincZinc +172.4%
Contains more ManganeseManganese +140%
Contains more MagnesiumMagnesium +13.3%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -90.9%
~equal in Selenium ~0.2µg

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.
Endive
Endive
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +980%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B5Vitamin B5 +480.6%
Contains more Vitamin KVitamin K +7600%
Contains more FolateFolate +389.7%
Contains more CholineCholine +150.7%
Contains more Vitamin CVitamin C +161.5%
Contains more Vitamin B2Vitamin B2 +89.3%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B6Vitamin B6 +990%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Summer squash DV% diff.
Vitamin K 231µg 3µg 190%
Folate 142µg 29µg 28%
Vitamin B6 0.02mg 0.218mg 15%
Vitamin B5 0.9mg 0.155mg 15%
Vitamin C 6.5mg 17mg 12%
Vitamin A 108µg 10µg 11%
Manganese 0.42mg 0.175mg 11%
Fiber 3.1g 1.1g 8%
Iron 0.83mg 0.35mg 6%
Zinc 0.79mg 0.29mg 5%
Vitamin B2 0.075mg 0.142mg 5%
Copper 0.099mg 0.051mg 5%
Calcium 52mg 15mg 4%
Vitamin B1 0.08mg 0.048mg 3%
Choline 16.8mg 6.7mg 2%
Potassium 314mg 262mg 2%
Vitamin E 0.44mg 0.12mg 2%
Vitamin B3 0.4mg 0.487mg 1%
Fructose 0.95g 1%
Sodium 22mg 2mg 1%
Phosphorus 28mg 38mg 1%
Calories 17kcal 16kcal 0%
Protein 1.25g 1.21g 0%
Fats 0.2g 0.18g 0%
Carbs 3.35g 3.35g 0%
Net carbs 0.25g 2.25g N/A
Magnesium 15mg 17mg 0%
Sugar 0.25g 2.2g N/A
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.048g 0.044g 0%
Monounsaturated fat 0.004g 0.016g 0%
Polyunsaturated fat 0.087g 0.089g 0%
Tryptophan 0.005mg 0.011mg 0%
Threonine 0.05mg 0.028mg 0%
Isoleucine 0.072mg 0.042mg 0%
Leucine 0.098mg 0.069mg 0%
Lysine 0.063mg 0.065mg 0%
Methionine 0.014mg 0.017mg 0%
Phenylalanine 0.053mg 0.041mg 0%
Valine 0.063mg 0.053mg 0%
Histidine 0.023mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more OtherOther +127.4%
~equal in Protein ~1.21g
~equal in Fats ~0.18g
~equal in Carbs ~3.35g
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
0
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +300%
~equal in Saturated fat ~0.044g
~equal in Polyunsaturated fat ~0.089g

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.