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  6. Escarole vs. Summer squash

Escarole vs. Summer squash — In-Depth Nutrition Comparison

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A recap on differences between Escarole and Summer squash

  • Escarole has more Vitamin K, Vitamin B5, Folate, Vitamin A RAE, Manganese, and Fiber, however, Summer squash is higher in Vitamin B6, Vitamin C, and Vitamin B2.
  • Escarole covers your daily Vitamin K needs 174% more than Summer squash.
  • Summer squash contains 9 times less Vitamin A RAE than Escarole. Escarole contains 94µg of Vitamin A RAE, while Summer squash contains 10µg.

Food varieties used in this article are Escarole, cooked, boiled, drained, no salt added and Squash, summer, all varieties, raw.

Infographic

Escarole 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.
Escarole
Escarole
5
:
4
Summer squash
Summer squash
Contains more Calcium +206.7%
Contains more Iron +105.7%
Contains more Zinc +137.9%
Contains more Copper +70.6%
Contains more Manganese +120%
Contains more Magnesium +30.8%
Contains more Phosphorus +72.7%
Contains less Sodium -89.5%
Equal in Potassium - 262
Equal in Selenium - 0.2
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +206.7%
Contains more Iron +105.7%
Contains more Zinc +137.9%
Contains more Copper +70.6%
Contains more Manganese +120%
Contains more Magnesium +30.8%
Contains more Phosphorus +72.7%
Contains less Sodium -89.5%
Equal in Potassium - 262
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.
Escarole
Escarole
6
:
4
Summer squash
Summer squash
Contains more Vitamin A +844%
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +22.9%
Contains more Vitamin B5 +432.9%
Contains more Folate +169%
Contains more Vitamin K +6963.3%
Contains more Vitamin C +415.2%
Contains more Vitamin B2 +129%
Contains more Vitamin B3 +56.1%
Contains more Vitamin B6 +1262.5%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Summer squash
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 +844%
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +22.9%
Contains more Vitamin B5 +432.9%
Contains more Folate +169%
Contains more Vitamin K +6963.3%
Contains more Vitamin C +415.2%
Contains more Vitamin B2 +129%
Contains more Vitamin B3 +56.1%
Contains more Vitamin B6 +1262.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
3
Summer squash
Summer squash
Contains more Other +111.3%
Equal in Protein - 1.21
Equal in Fats - 0.18
Equal in Carbs - 3.35
Equal in Water - 94.64
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Other +111.3%
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
Escarole
Escarole
1
:
2
Summer squash
Summer squash
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.044
Equal in Polyunsaturated fat - 0.089
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Summer squash
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.
Escarole Summer squash
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Escarole Summer squash Opinion
Net carbs 0.27g 2.25g Summer squash
Protein 1.15g 1.21g Summer squash
Fats 0.18g 0.18g
Carbs 3.07g 3.35g Summer squash
Calories 19kcal 16kcal Escarole
Fructose 0.95g Summer squash
Sugar 0.23g 2.2g Escarole
Fiber 2.8g 1.1g Escarole
Calcium 46mg 15mg Escarole
Iron 0.72mg 0.35mg Escarole
Magnesium 13mg 17mg Summer squash
Phosphorus 22mg 38mg Summer squash
Potassium 245mg 262mg Summer squash
Sodium 19mg 2mg Summer squash
Zinc 0.69mg 0.29mg Escarole
Copper 0.087mg 0.051mg Escarole
Manganese 0.385mg 0.175mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 1888IU 200IU Escarole
Vitamin A RAE 94µg 10µg Escarole
Vitamin E 0.4mg 0.12mg Escarole
Vitamin C 3.3mg 17mg Summer squash
Vitamin B1 0.059mg 0.048mg Escarole
Vitamin B2 0.062mg 0.142mg Summer squash
Vitamin B3 0.312mg 0.487mg Summer squash
Vitamin B5 0.826mg 0.155mg Escarole
Vitamin B6 0.016mg 0.218mg Summer squash
Folate 78µg 29µg Escarole
Vitamin K 211.9µg 3µg Escarole
Tryptophan 0.005mg 0.011mg Summer squash
Threonine 0.046mg 0.028mg Escarole
Isoleucine 0.066mg 0.042mg Escarole
Leucine 0.09mg 0.069mg Escarole
Lysine 0.058mg 0.065mg Summer squash
Methionine 0.013mg 0.017mg Summer squash
Phenylalanine 0.049mg 0.041mg Escarole
Valine 0.058mg 0.053mg Escarole
Histidine 0.021mg 0.025mg Summer squash
Saturated Fat 0.042g 0.044g Escarole
Monounsaturated Fat 0.004g 0.016g Summer squash
Polyunsaturated fat 0.081g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Summer squash
Low Fats diet Equal
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
67%
Escarole
18%
Summer squash
Minerals Daily Need Coverage Score
18%
Escarole
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 17mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
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 ($)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.