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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, Folate, Vitamin B5, Vitamin A RAE, Manganese, Fiber, Iron, and Copper, however Summer squash has more Vitamin B6, and Vitamin C.
  • Daily need coverage for Vitamin K from Endive is 190% higher.
  • Summer squash has 11 times less Vitamin A RAE than Endive. Endive has 108µg of Vitamin A RAE, while Summer squash has 10µg.

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

Infographic

Endive vs Summer squash infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +246.7%
Contains more Iron +137.1%
Contains more Potassium +19.8%
Contains more Zinc +172.4%
Contains more Copper +94.1%
Contains more Magnesium +13.3%
Contains more Phosphorus +35.7%
Contains less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +246.7%
Contains more Iron +137.1%
Contains more Potassium +19.8%
Contains more Zinc +172.4%
Contains more Copper +94.1%
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
6
:
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 Folate +389.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 Folate +389.7%
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%

Comparison summary table

Pay attention to 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 Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Endive Summer squash Opinion
Net carbs 0.25g 2.25g Summer squash
Protein 1.25g 1.21g Endive
Fats 0.2g 0.18g Endive
Carbs 3.35g 3.35g
Calories 17kcal 16kcal Endive
Starch g g
Fructose g 0.95g Summer squash
Sugar 0.25g 2.2g Endive
Fiber 3.1g 1.1g Endive
Calcium 52mg 15mg Endive
Iron 0.83mg 0.35mg Endive
Magnesium 15mg 17mg Summer squash
Phosphorus 28mg 38mg Summer squash
Potassium 314mg 262mg Endive
Sodium 22mg 2mg Summer squash
Zinc 0.79mg 0.29mg Endive
Copper 0.099mg 0.051mg Endive
Vitamin A 2167IU 200IU Endive
Vitamin E 0.44mg 0.12mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 17mg Summer squash
Vitamin B1 0.08mg 0.048mg Endive
Vitamin B2 0.075mg 0.142mg Summer squash
Vitamin B3 0.4mg 0.487mg Summer squash
Vitamin B5 0.9mg 0.155mg Endive
Vitamin B6 0.02mg 0.218mg Summer squash
Folate 142µg 29µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg 3µg Endive
Tryptophan 0.005mg 0.011mg Summer squash
Threonine 0.05mg 0.028mg Endive
Isoleucine 0.072mg 0.042mg Endive
Leucine 0.098mg 0.069mg Endive
Lysine 0.063mg 0.065mg Summer squash
Methionine 0.014mg 0.017mg Summer squash
Phenylalanine 0.053mg 0.041mg Endive
Valine 0.063mg 0.053mg Endive
Histidine 0.023mg 0.025mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.044g Summer squash
Monounsaturated Fat 0.004g 0.016g Summer squash
Polyunsaturated fat 0.087g 0.089g Summer squash

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Endive
18
Summer squash
Mineral Summary Score
19
Endive
12
Summer squash

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 food.
Protein
8%
Endive
7%
Summer squash
Carbohydrates
3%
Endive
3%
Summer squash
Fats
1%
Endive
1%
Summer squash

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 - 32)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (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 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.