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Summer squash vs Endive - In-Depth Nutrition Comparison

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The main differences between Summer squash and Endive

  • Summer squash has more Vitamin B6, and Vitamin C, however Endive has more Vitamin K, Folate, Vitamin B5, Vitamin A, Manganese, Fiber, Iron, and Copper.
  • Daily need coverage for Vitamin K from Endive is 190% higher.
  • Endive has 11 times less Vitamin B6 than Summer squash. Summer squash has 0.218mg of Vitamin B6, while Endive has 0.02mg.

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

Infographic

Summer squash vs Endive 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 Magnesium +13.3%
Contains more Phosphorus +35.7%
Contains less Sodium -90.9%
Contains more Iron +137.1%
Contains more Calcium +246.7%
Contains more Potassium +19.8%
Contains more Copper +94.1%
Contains more Zinc +172.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Contains more Magnesium +13.3%
Contains more Phosphorus +35.7%
Contains less Sodium -90.9%
Contains more Iron +137.1%
Contains more Calcium +246.7%
Contains more Potassium +19.8%
Contains more Copper +94.1%
Contains more Zinc +172.4%

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
:
6
Endive
Contains more Vitamin C +161.5%
Contains more Vitamin B2 +89.3%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +990%
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 Vitamin K +7600%
Contains more Folate +389.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Contains more Vitamin C +161.5%
Contains more Vitamin B2 +89.3%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +990%
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 Vitamin K +7600%
Contains more Folate +389.7%

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
18
Summer squash
79
Endive
Mineral Summary Score
12
Summer squash
19
Endive

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
7%
Summer squash
8%
Endive
Carbohydrates
3%
Summer squash
3%
Endive
Fats
1%
Summer squash
1%
Endive

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.
Summer squash Endive
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.