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  6. Pumpkin flowers vs. Endive

Pumpkin flowers vs. Endive — In-Depth Nutrition Comparison

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How are pumpkin flowers and endive different?

  • Pumpkin flowers are higher in vitamin C; however, endive is richer in folate.
  • Daily need coverage for vitamin C for pumpkin flowers is 24% higher.
  • Pumpkin flowers contain 2 times more phosphorus than endive. While pumpkin flowers contain 49mg of phosphorus, endive contains only 28mg.

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

Infographic

Pumpkin flowers vs Endive infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Endive
Endive
6
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%
Contains more MagnesiumMagnesium +60%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -77.3%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +81.5%
Contains more IronIron +18.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 93% 0% 32% 0% 11% 17% 13% 0% 0% 0% 0% 44%
Endive
Endive
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Contains more Vitamin CVitamin C +330.8%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more Vitamin AVitamin A +11.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Endive DV% diff.
Vitamin K 231µg 193%
Vitamin C 28mg 6.5mg 24%
Folate 59µg 142µg 21%
Manganese 0.42mg 18%
Vitamin B5 0.9mg 18%
Fiber 3.1g 12%
Copper 0.099mg 11%
Zinc 0.79mg 7%
Potassium 173mg 314mg 4%
Phosphorus 49mg 28mg 3%
Vitamin E 0.44mg 3%
Vitamin B1 0.042mg 0.08mg 3%
Choline 16.8mg 3%
Magnesium 24mg 15mg 2%
Iron 0.7mg 0.83mg 2%
Vitamin B3 0.69mg 0.4mg 2%
Vitamin B6 0.02mg 2%
Calcium 39mg 52mg 1%
Sodium 5mg 22mg 1%
Vitamin A 97µg 108µg 1%
Selenium 0.7µg 0.2µg 1%
Polyunsaturated fat 0.004g 0.087g 1%
Calories 15kcal 17kcal 0%
Protein 1.03g 1.25g 0%
Protein per 100 calories 6.9g 7.4g N/A
Calories per 10 g protein 146kcal 136kcal N/A
Weight per 100 calories 667g 588g N/A
Fats 0.07g 0.2g 0%
Net carbs 3.28g 0.25g N/A
Carbs 3.28g 3.35g 0%
Sugar 0.25g N/A
Vitamin B2 0.075mg 0.075mg 0%
Saturated fat 0.036g 0.048g 0%
Monounsaturated fat 0.009g 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Endive
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +21.4%
Contains more FatsFats +185.7%
~equal in Carbs ~3.35g
~equal in Water ~93.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
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
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +2075%

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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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.