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Endive vs Pumpkin - In-Depth Nutrition Comparison

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A recap on differences between Endive and Pumpkin

  • Endive has more Vitamin K, Folate, Manganese, Vitamin B5, and Fiber, however Pumpkin is higher in Vitamin A.
  • Endive covers your daily Vitamin K needs 192% more than Pumpkin.
  • Pumpkin contains 9 times less Folate than Endive. Endive contains 142µg of Folate, while Pumpkin contains 16µg.

Food varieties used in this article are Endive, raw and Pumpkin, raw.

Infographic

Endive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Endive
4
:
Contains more Calcium +147.6%
Contains more Magnesium +25%
Contains more Zinc +146.9%
Contains more Copper +28.3%
Contains more Phosphorus +57.1%
Contains less Sodium -95.5%
Equal in Iron - 0.8
Equal in Potassium - 340
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 32% 16% 28% 11% 33% 22% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Calcium +147.6%
Contains more Magnesium +25%
Contains more Zinc +146.9%
Contains more Copper +28.3%
Contains more Phosphorus +57.1%
Contains less Sodium -95.5%
Equal in Iron - 0.8
Equal in Potassium - 340

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
Endive
4
:
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +202%
Contains more Vitamin K +20900%
Contains more Folate +787.5%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 131% 9% 0% 20% 18% 8% 54% 5% 0% 578% 107%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +202%
Contains more Vitamin K +20900%
Contains more Folate +787.5%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Endive
55
Pumpkin
Mineral Summary Score
19
Endive
18
Pumpkin

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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Endive Pumpkin
Lower in Sodium ok
Lower in price ok
Lower in Sugar 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 for your diet?

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

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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 is lower in Sugar?
Endive
Endive is lower in Sugar (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 - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Endive Pumpkin Opinion
Calories 17 26 Pumpkin
Protein 1.25 1 Endive
Fats 0.2 0.1 Endive
Vitamin C 6.5 9 Pumpkin
Carbs 3.35 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.83 0.8 Endive
Calcium 52 21 Endive
Potassium 314 340 Pumpkin
Magnesium 15 12 Endive
Sugar 0.25 2.76 Endive
Fiber 3.1 0.5 Endive
Copper 0.099 0.127 Pumpkin
Zinc 0.79 0.32 Endive
Starch
Phosphorus 28 44 Pumpkin
Sodium 22 1 Pumpkin
Vitamin A 2167 8513 Pumpkin
Vitamin E 0.44 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.08 0.05 Endive
Vitamin B2 0.075 0.11 Pumpkin
Vitamin B3 0.4 0.6 Pumpkin
Vitamin B5 0.9 0.298 Endive
Vitamin B6 0.02 0.061 Pumpkin
Vitamin B12 0 0
Vitamin K 231 1.1 Endive
Folate 142 16 Endive
Trans Fat 0 0
Saturated Fat 0.048 0.052 Endive
Monounsaturated Fat 0.004 0.013 Pumpkin
Polyunsaturated fat 0.087 0.005 Endive
Tryptophan 0.005 0.012 Pumpkin
Threonine 0.05 0.029 Endive
Isoleucine 0.072 0.031 Endive
Leucine 0.098 0.046 Endive
Lysine 0.063 0.054 Endive
Methionine 0.014 0.011 Endive
Phenylalanine 0.053 0.032 Endive
Valine 0.063 0.035 Endive
Histidine 0.023 0.016 Endive
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168448/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.