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, vitamin B6, and vitamin C, while escarole is higher in vitamin K, folate, vitamin B5, and manganese.
- Escarole covers your daily need for 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.
- Winter squash has a higher glycemic index (13) than escarole (0).
Squash, winter, all varieties, cooked, baked, without salt and Escarole, cooked, boiled, drained, no salt added types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -94.7% |
| Contains more SeleniumSelenium | +100% |
| Contains more CalciumCalcium | +109.1% |
| Contains more IronIron | +63.6% |
| Contains more ZincZinc | +213.6% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains more ManganeseManganese | +105.9% |
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.
| Contains more Vitamin CVitamin C | +190.9% |
| Contains more Vitamin AVitamin A | +177.7% |
| Contains more Vitamin B3Vitamin B3 | +58.7% |
| Contains more Vitamin B6Vitamin B6 | +906.3% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +268.8% |
| Contains more Vitamin B5Vitamin B5 | +253% |
| Contains more Vitamin KVitamin K | +4715.9% |
| Contains more FolateFolate | +290% |
| Contains more CholineCholine | +45.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
| Contains more FatsFats | +94.4% |
| Contains more CarbsCarbs | +188.3% |
| Contains more ProteinProtein | +29.2% |
| Contains more OtherOther | +87.1% |
~equal in
Water
~94.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +81.5% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 4.4µg | 211.9µg | 173% |
| Vitamin A | 261µg | 94µg | 19% |
| Folate | 20µg | 78µg | 15% |
| Vitamin B5 | 0.234mg | 0.826mg | 12% |
| Vitamin B6 | 0.161mg | 0.016mg | 11% |
| Manganese | 0.187mg | 0.385mg | 9% |
| Vitamin C | 9.6mg | 3.3mg | 7% |
| Vitamin B1 | 0.016mg | 0.059mg | 4% |
| Iron | 0.44mg | 0.72mg | 4% |
| Zinc | 0.22mg | 0.69mg | 4% |
| Carbs | 8.85g | 3.07g | 2% |
| Calcium | 22mg | 46mg | 2% |
| Vitamin E | 0.12mg | 0.4mg | 2% |
| Choline | 10.6mg | 15.4mg | 1% |
| Vitamin B3 | 0.495mg | 0.312mg | 1% |
| Protein | 0.89g | 1.15g | 1% |
| Calories | 37kcal | 19kcal | 1% |
| Sodium | 1mg | 19mg | 1% |
| Copper | 0.082mg | 0.087mg | 1% |
| Fats | 0.35g | 0.18g | 0% |
| Net carbs | 6.05g | 0.27g | N/A |
| Magnesium | 13mg | 13mg | 0% |
| Potassium | 241mg | 245mg | 0% |
| Sugar | 3.3g | 0.23g | N/A |
| Fiber | 2.8g | 2.8g | 0% |
| Phosphorus | 19mg | 22mg | 0% |
| Selenium | 0.4µg | 0.2µg | 0% |
| Vitamin B2 | 0.067mg | 0.062mg | 0% |
| Saturated fat | 0.072g | 0.042g | 0% |
| Monounsaturated fat | 0.026g | 0.004g | 0% |
| Polyunsaturated fat | 0.147g | 0.081g | 0% |
| Tryptophan | 0.013mg | 0.005mg | 0% |
| Threonine | 0.027mg | 0.046mg | 0% |
| Isoleucine | 0.035mg | 0.066mg | 0% |
| Leucine | 0.05mg | 0.09mg | 0% |
| Lysine | 0.033mg | 0.058mg | 0% |
| Methionine | 0.011mg | 0.013mg | 0% |
| Phenylalanine | 0.035mg | 0.049mg | 0% |
| Valine | 0.038mg | 0.058mg | 0% |
| Histidine | 0.017mg | 0.021mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
57%
Minerals Daily Need Coverage Score
12%
18%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 18mg)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated fat?
Escarole is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 13)
Which food is richer in minerals?
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.