Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Escarole
  5. Compare
  6. Escarole vs. Winter squash

Escarole vs. Winter squash — In-Depth Nutrition Comparison

Compare

How are Escarole and Winter squash different?

  • Escarole is richer in Vitamin K, Folate, Vitamin B5, and Manganese, while Winter squash is higher in Vitamin A RAE, Vitamin B6, and Vitamin C.
  • Escarole covers your daily need of Vitamin K 173% more than Winter squash.
  • Escarole contains 4 times more Folate than Winter squash. Escarole contains 78µg of Folate, while Winter squash contains 20µg.
  • Escarole is lower in Sugar.

Escarole, cooked, boiled, drained, no salt added and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Escarole 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.
Escarole
Escarole
7
:
2
Winter squash
Winter squash
Contains more Calcium +109.1%
Contains more Iron +63.6%
Contains more Phosphorus +15.8%
Contains more Zinc +213.6%
Contains more Manganese +105.9%
Contains less Sodium -94.7%
Contains more Selenium +100%
Equal in Magnesium - 13
Equal in Potassium - 241
Equal in Copper - 0.082
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +109.1%
Contains more Iron +63.6%
Contains more Phosphorus +15.8%
Contains more Zinc +213.6%
Contains more Manganese +105.9%
Contains less Sodium -94.7%
Contains more Selenium +100%
Equal in Magnesium - 13
Equal in Potassium - 241
Equal in Copper - 0.082

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
5
:
5
Winter squash
Winter squash
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +268.8%
Contains more Vitamin B5 +253%
Contains more Folate +290%
Contains more Vitamin K +4715.9%
Contains more Vitamin A +176.6%
Contains more Vitamin C +190.9%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B6 +906.3%
Equal in Vitamin B2 - 0.067
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +268.8%
Contains more Vitamin B5 +253%
Contains more Folate +290%
Contains more Vitamin K +4715.9%
Contains more Vitamin A +176.6%
Contains more Vitamin C +190.9%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B6 +906.3%
Equal in Vitamin B2 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Winter squash
Winter squash
Contains more Protein +29.2%
Contains more Other +87.1%
Contains more Fats +94.4%
Contains more Carbs +188.3%
Equal in Water - 89.21
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +29.2%
Contains more Other +87.1%
Contains more Fats +94.4%
Contains more Carbs +188.3%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -41.7%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +81.5%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -41.7%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +81.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Escarole Winter 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 Winter squash Opinion
Net carbs 0.27g 6.05g Winter squash
Protein 1.15g 0.89g Escarole
Fats 0.18g 0.35g Winter squash
Carbs 3.07g 8.85g Winter squash
Calories 19kcal 37kcal Winter squash
Sugar 0.23g 3.3g Escarole
Fiber 2.8g 2.8g
Calcium 46mg 22mg Escarole
Iron 0.72mg 0.44mg Escarole
Magnesium 13mg 13mg
Phosphorus 22mg 19mg Escarole
Potassium 245mg 241mg Escarole
Sodium 19mg 1mg Winter squash
Zinc 0.69mg 0.22mg Escarole
Copper 0.087mg 0.082mg Escarole
Manganese 0.385mg 0.187mg Escarole
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 1888IU 5223IU Winter squash
Vitamin A RAE 94µg 261µg Winter squash
Vitamin E 0.4mg 0.12mg Escarole
Vitamin C 3.3mg 9.6mg Winter squash
Vitamin B1 0.059mg 0.016mg Escarole
Vitamin B2 0.062mg 0.067mg Winter squash
Vitamin B3 0.312mg 0.495mg Winter squash
Vitamin B5 0.826mg 0.234mg Escarole
Vitamin B6 0.016mg 0.161mg Winter squash
Folate 78µg 20µg Escarole
Vitamin K 211.9µg 4.4µg Escarole
Tryptophan 0.005mg 0.013mg Winter squash
Threonine 0.046mg 0.027mg Escarole
Isoleucine 0.066mg 0.035mg Escarole
Leucine 0.09mg 0.05mg Escarole
Lysine 0.058mg 0.033mg Escarole
Methionine 0.013mg 0.011mg Escarole
Phenylalanine 0.049mg 0.035mg Escarole
Valine 0.058mg 0.038mg Escarole
Histidine 0.021mg 0.017mg Escarole
Saturated Fat 0.042g 0.072g Escarole
Monounsaturated Fat 0.004g 0.026g Winter squash
Polyunsaturated fat 0.081g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Escarole
Escarole vs Endive
Endive
Escarole
Escarole vs Kale raw
Kale raw
Escarole
Escarole vs Spinach raw
Spinach raw
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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
38%
Winter squash
Minerals Daily Need Coverage Score
18%
Escarole
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 18mg)
Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.03g)
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. 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.