Pumpkin vs. Endive — In-Depth Nutrition Comparison
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What are the main differences between Pumpkin and Endive?
- Pumpkin is richer in Vitamin A RAE, yet Endive is richer in Vitamin K, Folate, Manganese, Vitamin B5, Fiber, and Zinc.
- Endive's daily need coverage for Vitamin K is 192% higher.
- Pumpkin has 3 times more Vitamin A RAE than Endive. Pumpkin has 288µg of Vitamin A RAE, while Endive has 108µg.
We used Pumpkin, cooked, boiled, drained, without salt and Endive, raw types in this comparison.
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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
Sodium
-95.5%
Contains
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Calcium
+246.7%
Contains
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Iron
+45.6%
Contains
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Magnesium
+66.7%
Contains
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Potassium
+36.5%
Contains
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Zinc
+243.5%
Contains
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Manganese
+371.9%
Equal in Phosphorus - 28
Equal in Copper - 0.099
Equal in Selenium - 0.2
Contains
less
Sodium
-95.5%
Contains
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Calcium
+246.7%
Contains
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Iron
+45.6%
Contains
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Magnesium
+66.7%
Contains
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Potassium
+36.5%
Contains
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Zinc
+243.5%
Contains
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Manganese
+371.9%
Equal in Phosphorus - 28
Equal in Copper - 0.099
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.
:
Contains
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Vitamin A
+165.6%
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Vitamin E
+81.8%
Contains
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Vitamin B6
+120%
Contains
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Vitamin C
+38.3%
Contains
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Vitamin B1
+158.1%
Contains
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Vitamin B5
+347.8%
Contains
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Folate
+1477.8%
Contains
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Vitamin K
+28775%
Equal in Vitamin B2 - 0.075
Equal in Vitamin B3 - 0.4
Contains
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Vitamin A
+165.6%
Contains
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Vitamin E
+81.8%
Contains
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Vitamin B6
+120%
Contains
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Vitamin C
+38.3%
Contains
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Vitamin B1
+158.1%
Contains
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Vitamin B5
+347.8%
Contains
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Folate
+1477.8%
Contains
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Vitamin K
+28775%
Equal in Vitamin B2 - 0.075
Equal in Vitamin B3 - 0.4
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+46.3%
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Protein
+73.6%
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Fats
+185.7%
Contains
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Other
+127.4%
Equal in Water - 93.79
Contains
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Carbs
+46.3%
Contains
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Protein
+73.6%
Contains
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Fats
+185.7%
Contains
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Other
+127.4%
Equal in Water - 93.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-22.9%
Contains
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Monounsaturated Fat
+125%
Contains
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Polyunsaturated fat
+2075%
Contains
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Saturated Fat
-22.9%
Contains
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Monounsaturated Fat
+125%
Contains
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Polyunsaturated fat
+2075%
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 Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.8g | 0.25g |
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| Protein | 0.72g | 1.25g |
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| Fats | 0.07g | 0.2g |
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| Carbs | 4.9g | 3.35g |
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| Calories | 20kcal | 17kcal |
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| Sugar | 2.08g | 0.25g |
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| Fiber | 1.1g | 3.1g |
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| Calcium | 15mg | 52mg |
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| Iron | 0.57mg | 0.83mg |
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| Magnesium | 9mg | 15mg |
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| Phosphorus | 30mg | 28mg |
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| Potassium | 230mg | 314mg |
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| Sodium | 1mg | 22mg |
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| Zinc | 0.23mg | 0.79mg |
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| Copper | 0.091mg | 0.099mg |
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| Manganese | 0.089mg | 0.42mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 5755IU | 2167IU |
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| Vitamin A RAE | 288µg | 108µg |
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| Vitamin E | 0.8mg | 0.44mg |
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| Vitamin C | 4.7mg | 6.5mg |
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| Vitamin B1 | 0.031mg | 0.08mg |
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| Vitamin B2 | 0.078mg | 0.075mg |
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| Vitamin B3 | 0.413mg | 0.4mg |
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| Vitamin B5 | 0.201mg | 0.9mg |
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| Vitamin B6 | 0.044mg | 0.02mg |
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| Folate | 9µg | 142µg |
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| Vitamin K | 0.8µg | 231µg |
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| Tryptophan | 0.009mg | 0.005mg |
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| Threonine | 0.021mg | 0.05mg |
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| Isoleucine | 0.023mg | 0.072mg |
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| Leucine | 0.034mg | 0.098mg |
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| Lysine | 0.039mg | 0.063mg |
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| Methionine | 0.008mg | 0.014mg |
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| Phenylalanine | 0.023mg | 0.053mg |
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| Valine | 0.025mg | 0.063mg |
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| Histidine | 0.011mg | 0.023mg |
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| Saturated Fat | 0.037g | 0.048g |
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| Monounsaturated Fat | 0.009g | 0.004g |
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| Polyunsaturated fat | 0.004g | 0.087g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
37%
79%
Minerals Daily Need Coverage Score
11%
21%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive is lower in Sugar (difference - 1.83g)
Which food is lower in glycemic index?
Endive is lower in glycemic index (difference - 7)
Which food is richer in minerals?
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.