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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
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 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 Manganese +140%
Contains more Magnesium +13.3%
Contains more Phosphorus +35.7%
Contains less Sodium -90.9%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
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 Manganese +140%
Contains more Magnesium +13.3%
Contains more Phosphorus +35.7%
Contains less Sodium -90.9%
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.
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +11.1%
Contains more Other +127.4%
Equal in Protein - 1.21
Equal in Fats - 0.18
Equal in Carbs - 3.35
Equal in Water - 94.64
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 Fats +11.1%
Contains more Other +127.4%
Equal in Protein - 1.21
Equal in Fats - 0.18
Equal in Carbs - 3.35
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.044
Equal in Polyunsaturated fat - 0.089
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.044
Equal in Polyunsaturated fat - 0.089

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.42mg 0.175mg Endive
Selenium 0.2µg 0.2µg
Vitamin A 2167IU 200IU Endive
Vitamin A RAE 108µg 10µg Endive
Vitamin E 0.44mg 0.12mg Endive
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 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
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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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
79%
Endive
18%
Summer squash
Minerals Daily Need Coverage Score
21%
Endive
12%
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

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.