Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Endive vs. Pumpkin — In-Depth Nutrition Comparison

Compare

What are the main differences between Endive and Pumpkin?

  • Endive is richer in Vitamin K, Folate, Manganese, Vitamin B5, Fiber, and Zinc, yet Pumpkin is richer in Vitamin A RAE.
  • Endive's daily need coverage for Vitamin K is 192% higher.
  • Endive has 16 times more Folate than Pumpkin. Endive has 142µg of Folate, while Pumpkin has 9µg.

We used Endive, raw and Pumpkin, cooked, boiled, drained, without salt types in this comparison.

Infographic

Endive vs Pumpkin infographic
Infographic link

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
7
:
Contains more Calcium +246.7%
Contains more Iron +45.6%
Contains more Magnesium +66.7%
Contains more Potassium +36.5%
Contains more Zinc +243.5%
Contains more Manganese +371.9%
Contains less Sodium -95.5%
Equal in Phosphorus - 30
Equal in Copper - 0.091
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +246.7%
Contains more Iron +45.6%
Contains more Magnesium +66.7%
Contains more Potassium +36.5%
Contains more Zinc +243.5%
Contains more Manganese +371.9%
Contains less Sodium -95.5%
Equal in Phosphorus - 30
Equal in Copper - 0.091
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.
Endive
5
:
Contains more Vitamin C +38.3%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B5 +347.8%
Contains more Folate +1477.8%
Contains more Vitamin K +28775%
Contains more Vitamin A +165.6%
Contains more Vitamin E +81.8%
Contains more Vitamin B6 +120%
Equal in Vitamin B2 - 0.078
Equal in Vitamin B3 - 0.413
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +38.3%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B5 +347.8%
Contains more Folate +1477.8%
Contains more Vitamin K +28775%
Contains more Vitamin A +165.6%
Contains more Vitamin E +81.8%
Contains more Vitamin B6 +120%
Equal in Vitamin B2 - 0.078
Equal in Vitamin B3 - 0.413

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
4
:
Contains more Protein +73.6%
Contains more Fats +185.7%
Contains more Other +127.4%
Contains more Carbs +46.3%
Equal in Water - 93.69
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 Protein +73.6%
Contains more Fats +185.7%
Contains more Other +127.4%
Contains more Carbs +46.3%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
:
Contains more Polyunsaturated fat +2075%
Contains less Saturated Fat -22.9%
Contains more Monounsaturated Fat +125%
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Polyunsaturated fat +2075%
Contains less Saturated Fat -22.9%
Contains more Monounsaturated Fat +125%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Endive Pumpkin Opinion
Net carbs 0.25g 3.8g Pumpkin
Protein 1.25g 0.72g Endive
Fats 0.2g 0.07g Endive
Carbs 3.35g 4.9g Pumpkin
Calories 17kcal 20kcal Pumpkin
Sugar 0.25g 2.08g Endive
Fiber 3.1g 1.1g Endive
Calcium 52mg 15mg Endive
Iron 0.83mg 0.57mg Endive
Magnesium 15mg 9mg Endive
Phosphorus 28mg 30mg Pumpkin
Potassium 314mg 230mg Endive
Sodium 22mg 1mg Pumpkin
Zinc 0.79mg 0.23mg Endive
Copper 0.099mg 0.091mg Endive
Manganese 0.42mg 0.089mg Endive
Selenium 0.2µg 0.2µg
Vitamin A 2167IU 5755IU Pumpkin
Vitamin A RAE 108µg 288µg Pumpkin
Vitamin E 0.44mg 0.8mg Pumpkin
Vitamin C 6.5mg 4.7mg Endive
Vitamin B1 0.08mg 0.031mg Endive
Vitamin B2 0.075mg 0.078mg Pumpkin
Vitamin B3 0.4mg 0.413mg Pumpkin
Vitamin B5 0.9mg 0.201mg Endive
Vitamin B6 0.02mg 0.044mg Pumpkin
Folate 142µg 9µg Endive
Vitamin K 231µg 0.8µg Endive
Tryptophan 0.005mg 0.009mg Pumpkin
Threonine 0.05mg 0.021mg Endive
Isoleucine 0.072mg 0.023mg Endive
Leucine 0.098mg 0.034mg Endive
Lysine 0.063mg 0.039mg Endive
Methionine 0.014mg 0.008mg Endive
Phenylalanine 0.053mg 0.023mg Endive
Valine 0.063mg 0.025mg Endive
Histidine 0.023mg 0.011mg Endive
Saturated Fat 0.048g 0.037g Pumpkin
Monounsaturated Fat 0.004g 0.009g Pumpkin
Polyunsaturated fat 0.087g 0.004g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
79%
Endive
37%
Pumpkin
Minerals Daily Need Coverage Score
21%
Endive
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.83g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Endive
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.

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.