Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Summer squash vs Endive - In-Depth Nutrition Comparison

Compare

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

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 Folate +389.7%
Contains more Vitamin K +7600%
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%
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%
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 Folate +389.7%
Contains more Vitamin K +7600%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

People also compare

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

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

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.