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  6. Endive vs. Pumpkin seeds

Endive vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between endive and pumpkin seeds?

  • Endive is richer in vitamin A, folate, and vitamin B5, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 86% higher.
  • Endive has 35 times more vitamin A than pumpkin seeds. Endive has 2167IU of vitamin A, while pumpkin seeds have 62IU.
  • Endive contains less saturated fat.

We used Endive, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Endive vs Pumpkin seeds 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
Endive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1646.7%
Contains more PotassiumPotassium +192.7%
Contains more IronIron +298.8%
Contains more CopperCopper +597%
Contains more ZincZinc +1203.8%
Contains more PhosphorusPhosphorus +228.6%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +18.1%
~equal in Calcium ~55mg

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
Endive
10
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +2066.7%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +44.2%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +1507.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1477.8%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +85%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Pumpkin seeds DV% diff.
Vitamin K 231µg 193%
Zinc 0.79mg 10.3mg 86%
Copper 0.099mg 0.69mg 66%
Fiber 3.1g 18.4g 61%
Magnesium 15mg 262mg 59%
Polyunsaturated fat 0.087g 8.844g 58%
Protein 1.25g 18.55g 35%
Folate 142µg 9µg 33%
Iron 0.83mg 3.31mg 31%
Fats 0.2g 19.4g 30%
Calories 17kcal 446kcal 21%
Potassium 314mg 919mg 18%
Carbs 3.35g 53.75g 17%
Vitamin B5 0.9mg 0.056mg 17%
Saturated fat 0.048g 3.67g 16%
Monounsaturated fat 0.004g 6.032g 15%
Vitamin A 108µg 3µg 12%
Phosphorus 28mg 92mg 9%
Vitamin C 6.5mg 0.3mg 7%
Vitamin B1 0.08mg 0.034mg 4%
Manganese 0.42mg 0.496mg 3%
Vitamin E 0.44mg 3%
Choline 16.8mg 3%
Vitamin B2 0.075mg 0.052mg 2%
Vitamin B3 0.4mg 0.286mg 1%
Vitamin B6 0.02mg 0.037mg 1%
Net carbs 0.25g 35.35g N/A
Calcium 52mg 55mg 0%
Sugar 0.25g N/A
Sodium 22mg 18mg 0%
Selenium 0.2µg 0%
Tryptophan 0.005mg 0.326mg 0%
Threonine 0.05mg 0.683mg 0%
Isoleucine 0.072mg 0.956mg 0%
Leucine 0.098mg 1.572mg 0%
Lysine 0.063mg 1.386mg 0%
Methionine 0.014mg 0.417mg 0%
Phenylalanine 0.053mg 0.924mg 0%
Valine 0.063mg 1.491mg 0%
Histidine 0.023mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1984.2%
Contains more ProteinProtein +1384%
Contains more FatsFats +9600%
Contains more CarbsCarbs +1504.5%
Contains more OtherOther +169.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +150700%
Contains more Poly. FatPolyunsaturated fat +10065.5%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.