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Chicory vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between chicory and pumpkins

  • Chicory has more fiber and folate; however, pumpkins have more vitamin A.
  • Daily need coverage for vitamin A for pumpkins is 115% higher.
  • Pumpkins have 4 times less folate than chicory. Chicory has 37µg of folate, while pumpkins have 9µg.
  • Pumpkins have a higher glycemic index than chicory.

Food types used in this article are Chicory, witloof, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Chicory vs Pumpkin infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more CalciumCalcium +26.7%
Contains more ManganeseManganese +12.4%
Contains more IronIron +137.5%
Contains more CopperCopper +78.4%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -50%
~equal in Magnesium ~9mg
~equal in Potassium ~230mg
~equal in Selenium ~0.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0.33% 0% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +311.1%
Contains more Vitamin CVitamin C +67.9%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +158.1%
Contains more Vitamin B5Vitamin B5 +38.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.044mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicory Pumpkin DV% diff.
Vitamin A 1µg 288µg 32%
Fiber 3.1g 1.1g 8%
Folate 37µg 9µg 7%
Vitamin E 0.8mg 5%
Iron 0.24mg 0.57mg 4%
Vitamin B2 0.027mg 0.078mg 4%
Copper 0.051mg 0.091mg 4%
Vitamin B1 0.062mg 0.031mg 3%
Vitamin C 2.8mg 4.7mg 2%
Vitamin B3 0.16mg 0.413mg 2%
Choline 6.2mg 1%
Vitamin K 0.8µg 1%
Vitamin B5 0.145mg 0.201mg 1%
Potassium 211mg 230mg 1%
Zinc 0.16mg 0.23mg 1%
Phosphorus 26mg 30mg 1%
Calories 17kcal 20kcal 0%
Protein 0.9g 0.72g 0%
Fats 0.1g 0.07g 0%
Carbs 4g 4.9g 0%
Net carbs 0.9g 3.8g N/A
Magnesium 10mg 9mg 0%
Calcium 19mg 15mg 0%
Sugar 2.08g N/A
Sodium 2mg 1mg 0%
Manganese 0.1mg 0.089mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B6 0.042mg 0.044mg 0%
Saturated fat 0.024g 0.037g 0%
Monounsaturated fat 0.002g 0.009g 0%
Polyunsaturated fat 0.044g 0.004g 0%
Tryptophan 0.016mg 0.009mg 0%
Threonine 0.025mg 0.021mg 0%
Isoleucine 0.054mg 0.023mg 0%
Leucine 0.039mg 0.034mg 0%
Lysine 0.035mg 0.039mg 0%
Methionine 0.005mg 0.008mg 0%
Phenylalanine 0.022mg 0.023mg 0%
Valine 0.041mg 0.025mg 0%
Histidine 0.015mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +25%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +22.5%
Contains more OtherOther +29.2%
~equal in Water ~93.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Poly. FatPolyunsaturated fat +1000%
Contains more Mono. FatMonounsaturated fat +350%

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.