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Pumpkin vs Endive - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 21mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food contains less Sugars?
Endive
Endive contains less Sugars (difference - 2.51g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Endive
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Pumpkin
92
Endive
Mineral Summary Score
12
Pumpkin
14
Endive

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
:
4
Endive
Contains more Copper +28.3%
Contains more Phosphorus +57.1%
Contains less Sodium -95.5%
Contains more Calcium +147.6%
Contains more Magnesium +25%
Contains more Zinc +146.9%
Equal in Iron - 0.83
Equal in Potassium - 314
Contains more Copper +28.3%
Contains more Phosphorus +57.1%
Contains less Sodium -95.5%
Contains more Calcium +147.6%
Contains more Magnesium +25%
Contains more Zinc +146.9%
Equal in Iron - 0.83
Equal in Potassium - 314

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
:
3
Endive
Contains more Vitamin C +38.5%
Contains more Vitamin A +292.8%
Contains more Vitamin E +140.9%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +205%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +202%
Contains more Vitamin K +20900%
Contains more Vitamin C +38.5%
Contains more Vitamin A +292.8%
Contains more Vitamin E +140.9%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +205%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +202%
Contains more Vitamin K +20900%

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 the food
Protein
6%
Pumpkin
8%
Endive
Carbohydrates
7%
Pumpkin
3%
Endive
Fats
0%
Pumpkin
1%
Endive

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Endive Opinion
Calories 26 17 Pumpkin
Protein 1 1.25 Endive
Fats 0.1 0.2 Endive
Vitamin C 9 6.5 Pumpkin
Carbs 6.5 3.35 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.83 Endive
Calcium 21 52 Endive
Potassium 340 314 Pumpkin
Magnesium 12 15 Endive
Sugars 2.76 0.25 Pumpkin
Fiber 0.5 3.1 Endive
Copper 0.127 0.099 Pumpkin
Zinc 0.32 0.79 Endive
Starch
Phosphorus 44 28 Pumpkin
Sodium 1 22 Pumpkin
Vitamin A 8513 2167 Pumpkin
Vitamin E 1.06 0.44 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.08 Endive
Vitamin B2 0.11 0.075 Pumpkin
Vitamin B3 0.6 0.4 Pumpkin
Vitamin B5 0.298 0.9 Endive
Vitamin B6 0.061 0.02 Pumpkin
Vitamin B12 0 0
Vitamin K 1.1 231 Endive
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.052 0.048 Endive
Monounsaturated Fat 0.013 0.004 Pumpkin
Polyunsaturated fat 0.005 0.087 Endive
Tryptophan 0.012 0.005 Pumpkin
Threonine 0.029 0.05 Endive
Isoleucine 0.031 0.072 Endive
Leucine 0.046 0.098 Endive
Lysine 0.054 0.063 Endive
Methionine 0.011 0.014 Endive
Phenylalanine 0.032 0.053 Endive
Valine 0.035 0.063 Endive
Histidine 0.016 0.023 Endive
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.