Escarole vs. Pumpkin leaves — In-Depth Nutrition Comparison
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Important differences between escarole and pumpkin leaves
- Escarole has more vitamin B5 and folate; however, pumpkin leaves have more iron, vitamin B6, phosphorus, vitamin C, magnesium, potassium, copper, and vitamin B2.
- Pumpkin leaves' daily need coverage for iron is 19% more.
- Escarole has 20 times more vitamin B5 than pumpkin leaves. Escarole has 0.826mg of vitamin B5, while pumpkin leaves have 0.042mg.
The food varieties used in the comparison are Escarole, cooked, boiled, drained, no salt added and Pumpkin leaves, raw.
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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.
| Contains more CalciumCalcium | +17.9% |
| Contains more ZincZinc | +245% |
| Contains more MagnesiumMagnesium | +192.3% |
| Contains more PotassiumPotassium | +78% |
| Contains more IronIron | +208.3% |
| Contains more CopperCopper | +52.9% |
| Contains more PhosphorusPhosphorus | +372.7% |
| Contains less SodiumSodium | -42.1% |
| Contains more SeleniumSelenium | +350% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1866.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +116.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +59.3% |
| Contains more Vitamin B2Vitamin B2 | +106.5% |
| Contains more Vitamin B3Vitamin B3 | +194.9% |
| Contains more Vitamin B6Vitamin B6 | +1193.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
| Contains more CarbsCarbs | +31.8% |
| Contains more ProteinProtein | +173.9% |
| Contains more FatsFats | +122.2% |
~equal in
Water
~92.88g
~equal in
Other
~1.24g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
Saturated fat:
Sat. Fat
0.207 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.022 g
| Contains less Sat. FatSaturated fat | -79.7% |
| Contains more Poly. FatPolyunsaturated fat | +268.2% |
| Contains more Mono. FatMonounsaturated fat | +1200% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 211.9µg | 177% | |
| Iron | 0.72mg | 2.22mg | 19% |
| Vitamin B5 | 0.826mg | 0.042mg | 16% |
| Vitamin B6 | 0.016mg | 0.207mg | 15% |
| Phosphorus | 22mg | 104mg | 12% |
| Fiber | 2.8g | 11% | |
| Folate | 78µg | 36µg | 11% |
| Vitamin C | 3.3mg | 11mg | 9% |
| Magnesium | 13mg | 38mg | 6% |
| Potassium | 245mg | 436mg | 6% |
| Copper | 0.087mg | 0.133mg | 5% |
| Vitamin B2 | 0.062mg | 0.128mg | 5% |
| Vitamin B3 | 0.312mg | 0.92mg | 4% |
| Zinc | 0.69mg | 0.2mg | 4% |
| Protein | 1.15g | 3.15g | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin E | 0.4mg | 3% | |
| Vitamin B1 | 0.059mg | 0.094mg | 3% |
| Calcium | 46mg | 39mg | 1% |
| Saturated fat | 0.042g | 0.207g | 1% |
| Manganese | 0.385mg | 0.355mg | 1% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Calories | 19kcal | 19kcal | 0% |
| Fats | 0.18g | 0.4g | 0% |
| Carbs | 3.07g | 2.33g | 0% |
| Net carbs | 0.27g | 2.33g | N/A |
| Sugar | 0.23g | N/A | |
| Sodium | 19mg | 11mg | 0% |
| Vitamin A | 94µg | 97µg | 0% |
| Monounsaturated fat | 0.004g | 0.052g | 0% |
| Polyunsaturated fat | 0.081g | 0.022g | 0% |
| Tryptophan | 0.005mg | 0.041mg | 0% |
| Threonine | 0.046mg | 0.156mg | 0% |
| Isoleucine | 0.066mg | 0.156mg | 0% |
| Leucine | 0.09mg | 0.318mg | 0% |
| Lysine | 0.058mg | 0.2mg | 0% |
| Methionine | 0.013mg | 0.054mg | 0% |
| Phenylalanine | 0.049mg | 0.171mg | 0% |
| Valine | 0.058mg | 0.181mg | 0% |
| Histidine | 0.021mg | 0.05mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
57%
17%
Minerals Daily Need Coverage Score
18%
31%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 0)
Which food is lower in Saturated fat?
Escarole is lower in Saturated fat (difference - 0.165g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.