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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 RAE.
  • 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
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" 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 Phosphorus +57.1%
Contains less Sodium -95.5%
Contains more Copper +28.3%
Equal in Iron - 0.8
Equal in Potassium - 340
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +147.6%
Contains more Magnesium +25%
Contains more Zinc +146.9%
Contains more Phosphorus +57.1%
Contains less Sodium -95.5%
Contains more Copper +28.3%
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 Folate +787.5%
Contains more Vitamin K +20900%
Contains more Vitamin A +292.8%
Contains more Vitamin E +140.9%
Contains more Vitamin C +38.5%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +205%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +202%
Contains more Folate +787.5%
Contains more Vitamin K +20900%
Contains more Vitamin A +292.8%
Contains more Vitamin E +140.9%
Contains more Vitamin C +38.5%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +205%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
4
:
Contains more Protein +25%
Contains more Fats +100%
Contains more Other +76.3%
Contains more Carbs +94%
Equal in Water - 91.6
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +25%
Contains more Fats +100%
Contains more Other +76.3%
Contains more Carbs +94%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
2
:
Contains more Polyunsaturated fat +1640%
Contains more Monounsaturated Fat +225%
Equal in Saturated Fat - 0.052
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Polyunsaturated fat +1640%
Contains more Monounsaturated Fat +225%
Equal in Saturated Fat - 0.052

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

All nutrients comparison - raw data values

Nutrient Endive Pumpkin Opinion
Net carbs 0.25g 6g Pumpkin
Protein 1.25g 1g Endive
Fats 0.2g 0.1g Endive
Carbs 3.35g 6.5g Pumpkin
Calories 17kcal 26kcal Pumpkin
Sugar 0.25g 2.76g Endive
Fiber 3.1g 0.5g Endive
Calcium 52mg 21mg Endive
Iron 0.83mg 0.8mg Endive
Magnesium 15mg 12mg Endive
Phosphorus 28mg 44mg Pumpkin
Potassium 314mg 340mg Pumpkin
Sodium 22mg 1mg Pumpkin
Zinc 0.79mg 0.32mg Endive
Copper 0.099mg 0.127mg Pumpkin
Vitamin A 2167IU 8513IU Pumpkin
Vitamin A RAE 108µg 426µg Pumpkin
Vitamin E 0.44mg 1.06mg Pumpkin
Vitamin C 6.5mg 9mg Pumpkin
Vitamin B1 0.08mg 0.05mg Endive
Vitamin B2 0.075mg 0.11mg Pumpkin
Vitamin B3 0.4mg 0.6mg Pumpkin
Vitamin B5 0.9mg 0.298mg Endive
Vitamin B6 0.02mg 0.061mg Pumpkin
Folate 142µg 16µg Endive
Vitamin K 231µg 1.1µg Endive
Tryptophan 0.005mg 0.012mg Pumpkin
Threonine 0.05mg 0.029mg Endive
Isoleucine 0.072mg 0.031mg Endive
Leucine 0.098mg 0.046mg Endive
Lysine 0.063mg 0.054mg Endive
Methionine 0.014mg 0.011mg Endive
Phenylalanine 0.053mg 0.032mg Endive
Valine 0.063mg 0.035mg Endive
Histidine 0.023mg 0.016mg Endive
Saturated Fat 0.048g 0.052g Endive
Monounsaturated Fat 0.004g 0.013g Pumpkin
Polyunsaturated fat 0.087g 0.005g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
79%
Endive
55%
Pumpkin
Minerals Daily Need Coverage Score
19%
Endive
18%
Pumpkin

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.

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.