Endive vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between endive and pumpkins?

Endive is richer in vitamin K, folate, manganese, vitamin B5, fiber, and zinc, yet pumpkins are richer in vitamin A.
Endive's daily need coverage for vitamin K is 192% higher.
Endive has 16 times more folate than pumpkins. Endive has 142µg of folate, while pumpkins have 9µg.

We used Endive, raw and Pumpkin, cooked, boiled, drained, without salt 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.

Endive

Pumpkin

Contains more MagnesiumMagnesium	+66.7%
Contains more CalciumCalcium	+246.7%
Contains more PotassiumPotassium	+36.5%
Contains more IronIron	+45.6%
Contains more ZincZinc	+243.5%
Contains more ManganeseManganese	+371.9%

Contains less SodiumSodium

-95.5%

~equal in Copper ~0.091mg

~equal in Phosphorus ~30mg

~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.

Endive

Pumpkin

Contains more Vitamin CVitamin C	+38.3%
Contains more Vitamin B1Vitamin B1	+158.1%
Contains more Vitamin B5Vitamin B5	+347.8%
Contains more Vitamin KVitamin K	+28775%
Contains more FolateFolate	+1477.8%

Contains more Vitamin AVitamin A	+166.7%
Contains more Vitamin EVitamin E	+81.8%
Contains more Vitamin B6Vitamin B6	+120%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.078mg

~equal in Vitamin B3 ~0.413mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	231µg	0.8µg	192%
Folate	142µg	9µg	33%
Vitamin A	108µg	288µg	20%
Manganese	0.42mg	0.089mg	14%
Vitamin B5	0.9mg	0.201mg	14%
Fiber	3.1g	1.1g	8%
Zinc	0.79mg	0.23mg	5%
Calcium	52mg	15mg	4%
Vitamin B1	0.08mg	0.031mg	4%
Iron	0.83mg	0.57mg	3%
Vitamin C	6.5mg	4.7mg	2%
Potassium	314mg	230mg	2%
Vitamin E	0.44mg	0.8mg	2%
Vitamin B6	0.02mg	0.044mg	2%
Choline	16.8mg	6.2mg	2%
Protein	1.25g	0.72g	1%
Carbs	3.35g	4.9g	1%
Magnesium	15mg	9mg	1%
Copper	0.099mg	0.091mg	1%
Sodium	22mg	1mg	1%
Polyunsaturated fat	0.087g	0.004g	1%
Calories	17kcal	20kcal	0%
Protein per 100 calories	7.4g	3.6g	N/A
Calories per 10 g protein	136kcal	278kcal	N/A
Weight per 100 calories	588g	500g	N/A
Fats	0.2g	0.07g	0%
Net carbs	0.25g	3.8g	N/A
Sugar	0.25g	2.08g	N/A
Phosphorus	28mg	30mg	0%
Selenium	0.2µg	0.2µg	0%
Vitamin B2	0.075mg	0.078mg	0%
Vitamin B3	0.4mg	0.413mg	0%
Saturated fat	0.048g	0.037g	0%
Monounsaturated fat	0.004g	0.009g	0%
Tryptophan	0.005mg	0.009mg	0%
Threonine	0.05mg	0.021mg	0%
Isoleucine	0.072mg	0.023mg	0%
Leucine	0.098mg	0.034mg	0%
Lysine	0.063mg	0.039mg	0%
Methionine	0.014mg	0.008mg	0%
Phenylalanine	0.053mg	0.023mg	0%
Valine	0.063mg	0.025mg	0%
Histidine	0.023mg	0.011mg	0%