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  6. Summer squash vs. Escarole

Summer squash vs. Escarole — In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Escarole

  • Summer squash has more Vitamin B6, Vitamin C, and Vitamin B2, however, Escarole is higher in Vitamin K, Vitamin B5, Folate, Vitamin A RAE, Manganese, and Fiber.
  • Escarole covers your daily Vitamin K needs 174% more than Summer squash.
  • Escarole contains 14 times less Vitamin B6 than Summer squash. Summer squash contains 0.218mg of Vitamin B6, while Escarole contains 0.016mg.

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

Infographic

Summer squash vs Escarole 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.
Summer squash
Summer squash
4
:
5
Escarole
Escarole
Contains more Magnesium +30.8%
Contains more Phosphorus +72.7%
Contains less Sodium -89.5%
Contains more Calcium +206.7%
Contains more Iron +105.7%
Contains more Zinc +137.9%
Contains more Copper +70.6%
Contains more Manganese +120%
Equal in Potassium - 245
Equal in Selenium - 0.2
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Magnesium +30.8%
Contains more Phosphorus +72.7%
Contains less Sodium -89.5%
Contains more Calcium +206.7%
Contains more Iron +105.7%
Contains more Zinc +137.9%
Contains more Copper +70.6%
Contains more Manganese +120%
Equal in Potassium - 245
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.
Summer squash
Summer squash
4
:
6
Escarole
Escarole
Contains more Vitamin C +415.2%
Contains more Vitamin B2 +129%
Contains more Vitamin B3 +56.1%
Contains more Vitamin B6 +1262.5%
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%
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%
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%
Contains more Vitamin C +415.2%
Contains more Vitamin B2 +129%
Contains more Vitamin B3 +56.1%
Contains more Vitamin B6 +1262.5%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
3
:
1
Escarole
Escarole
Contains more Other +111.3%
Equal in Protein - 1.15
Equal in Fats - 0.18
Equal in Carbs - 3.07
Equal in Water - 94.29
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Other +111.3%
Equal in Protein - 1.15
Equal in Fats - 0.18
Equal in Carbs - 3.07
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.042
Equal in Polyunsaturated fat - 0.081
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.042
Equal in Polyunsaturated fat - 0.081

Comparison summary table

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

Which food is preferable for your diet?

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

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.