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  6. Endive vs. Winter squash

Endive vs. Winter squash — In-Depth Nutrition Comparison

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What are the differences between endive and winter squash?

  • Endive is higher in vitamin K, folate, vitamin B5, manganese, vitamin B1, and zinc, yet winter squash is higher in vitamin A and vitamin B6.
  • Endive's daily need coverage for vitamin K is 189% more.
  • Endive has 7 times more folate than winter squash. While endive has 142µg of folate, winter squash has only 20µg.
  • The glycemic index of winter squash is lower.

We used Endive, raw and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Endive 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.
Endive
Endive
8
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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +30.3%
Contains more IronIron +88.6%
Contains more CopperCopper +20.7%
Contains more ZincZinc +259.1%
Contains more PhosphorusPhosphorus +47.4%
Contains more ManganeseManganese +124.6%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +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.
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +11.9%
Contains more Vitamin B5Vitamin B5 +284.6%
Contains more Vitamin KVitamin K +5150%
Contains more FolateFolate +610%
Contains more CholineCholine +58.5%
Contains more Vitamin CVitamin C +47.7%
Contains more Vitamin AVitamin A +141.7%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B6Vitamin B6 +705%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Winter squash DV% diff.
Vitamin K 231µg 4.4µg 189%
Folate 142µg 20µg 31%
Vitamin A 108µg 261µg 17%
Vitamin B5 0.9mg 0.234mg 13%
Vitamin B6 0.02mg 0.161mg 11%
Manganese 0.42mg 0.187mg 10%
Zinc 0.79mg 0.22mg 5%
Vitamin B1 0.08mg 0.016mg 5%
Iron 0.83mg 0.44mg 5%
Calcium 52mg 22mg 3%
Vitamin C 6.5mg 9.6mg 3%
Potassium 314mg 241mg 2%
Carbs 3.35g 8.85g 2%
Copper 0.099mg 0.082mg 2%
Vitamin E 0.44mg 0.12mg 2%
Protein 1.25g 0.89g 1%
Vitamin B3 0.4mg 0.495mg 1%
Vitamin B2 0.075mg 0.067mg 1%
Choline 16.8mg 10.6mg 1%
Calories 17kcal 37kcal 1%
Sodium 22mg 1mg 1%
Phosphorus 28mg 19mg 1%
Fiber 3.1g 2.8g 1%
Fats 0.2g 0.35g 0%
Net carbs 0.25g 6.05g N/A
Magnesium 15mg 13mg 0%
Sugar 0.25g 3.3g N/A
Selenium 0.2µg 0.4µg 0%
Saturated fat 0.048g 0.072g 0%
Monounsaturated fat 0.004g 0.026g 0%
Polyunsaturated fat 0.087g 0.147g 0%
Tryptophan 0.005mg 0.013mg 0%
Threonine 0.05mg 0.027mg 0%
Isoleucine 0.072mg 0.035mg 0%
Leucine 0.098mg 0.05mg 0%
Lysine 0.063mg 0.033mg 0%
Methionine 0.014mg 0.011mg 0%
Phenylalanine 0.053mg 0.035mg 0%
Valine 0.063mg 0.038mg 0%
Histidine 0.023mg 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +40.4%
Contains more OtherOther +101.4%
Contains more FatsFats +75%
Contains more CarbsCarbs +164.2%
~equal in Water ~89.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +69%

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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. 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.