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  6. Winter squash vs. Escarole

Winter squash vs. Escarole — In-Depth Nutrition Comparison

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How are Winter squash and Escarole different?

  • Winter squash is richer in Vitamin A RAE, Vitamin B6, and Vitamin C, while Escarole is higher in Vitamin K, Folate, Vitamin B5, and Manganese.
  • Escarole covers your daily need of Vitamin K 173% more than Winter squash.
  • Winter squash contains 14 times more Sugar than Escarole. Winter squash contains 3.3g of Sugar, while Escarole contains 0.23g.

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

Infographic

Winter 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.
Winter squash
Winter squash
2
:
7
Escarole
Escarole
Contains less Sodium -94.7%
Contains more Selenium +100%
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%
Equal in Magnesium - 13
Equal in Potassium - 245
Equal in Copper - 0.087
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains less Sodium -94.7%
Contains more Selenium +100%
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%
Equal in Magnesium - 13
Equal in Potassium - 245
Equal in Copper - 0.087

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.
Winter squash
Winter squash
5
:
5
Escarole
Escarole
Contains more Vitamin A +176.6%
Contains more Vitamin C +190.9%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B6 +906.3%
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%
Equal in Vitamin B2 - 0.062
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%
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 A +176.6%
Contains more Vitamin C +190.9%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B6 +906.3%
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%
Equal in Vitamin B2 - 0.062

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Escarole
Low Fats diet ok
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
38%
Winter squash
67%
Escarole
Minerals Daily Need Coverage Score
12%
Winter squash
18%
Escarole

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.