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  6. Escarole vs. Pumpkin leaves

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.

Infographic

Escarole vs Pumpkin leaves 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
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%
~equal in Manganese ~0.355mg

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.
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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
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%
~equal in Vitamin A ~97µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Pumpkin leaves 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
3% 2% 93%
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
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
74% 19% 8%
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%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.