Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Pumpkin leaves
  5. Compare
  6. Pumpkin leaves vs. Escarole

Pumpkin leaves vs. Escarole — In-Depth Nutrition Comparison

Compare

Important differences between Pumpkin leaves and Escarole

  • Pumpkin leaves have more Iron, Vitamin B6, Phosphorus, Vitamin C, Magnesium, Potassium, Copper, and Vitamin B2, however, Escarole have more Vitamin B5, and Folate.
  • Pumpkin leaves' daily need coverage for Iron is 19% more.
  • Pumpkin leaves have 13 times more Vitamin B6 than Escarole. Pumpkin leaves have 0.207mg of Vitamin B6, while Escarole has 0.016mg.

The food varieties used in the comparison are Pumpkin leaves, raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Pumpkin leaves vs Escarole 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.
Pumpkin leaves
Pumpkin leaves
7
:
3
Escarole
Escarole
Contains more Iron +208.3%
Contains more Magnesium +192.3%
Contains more Phosphorus +372.7%
Contains more Potassium +78%
Contains less Sodium -42.1%
Contains more Copper +52.9%
Contains more Selenium +350%
Contains more Calcium +17.9%
Contains more Zinc +245%
Equal in Manganese - 0.385
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +208.3%
Contains more Magnesium +192.3%
Contains more Phosphorus +372.7%
Contains more Potassium +78%
Contains less Sodium -42.1%
Contains more Copper +52.9%
Contains more Selenium +350%
Contains more Calcium +17.9%
Contains more Zinc +245%
Equal in Manganese - 0.385

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.
Pumpkin leaves
Pumpkin leaves
6
:
4
Escarole
Escarole
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +59.3%
Contains more Vitamin B2 +106.5%
Contains more Vitamin B3 +194.9%
Contains more Vitamin B6 +1193.8%
Contains more Vitamin B5 +1866.7%
Contains more Folate +116.7%
Equal in Vitamin A - 1888
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +59.3%
Contains more Vitamin B2 +106.5%
Contains more Vitamin B3 +194.9%
Contains more Vitamin B6 +1193.8%
Contains more Vitamin B5 +1866.7%
Contains more Folate +116.7%
Equal in Vitamin A - 1888

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
2
:
3
Escarole
Escarole
Contains more Protein +173.9%
Contains more Fats +122.2%
Contains more Carbs +31.8%
Equal in Water - 94.29
Equal in Other - 1.31
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +173.9%
Contains more Fats +122.2%
Contains more Carbs +31.8%
Equal in Water - 94.29
Equal in Other - 1.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Escarole
Escarole
Contains more Monounsaturated Fat +1200%
Contains less Saturated Fat -79.7%
Contains more Polyunsaturated fat +268.2%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +1200%
Contains less Saturated Fat -79.7%
Contains more Polyunsaturated fat +268.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin leaves Escarole
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Escarole Opinion
Net carbs 2.33g 0.27g Pumpkin leaves
Protein 3.15g 1.15g Pumpkin leaves
Fats 0.4g 0.18g Pumpkin leaves
Carbs 2.33g 3.07g Escarole
Calories 19kcal 19kcal
Sugar 0.23g Pumpkin leaves
Fiber 2.8g Escarole
Calcium 39mg 46mg Escarole
Iron 2.22mg 0.72mg Pumpkin leaves
Magnesium 38mg 13mg Pumpkin leaves
Phosphorus 104mg 22mg Pumpkin leaves
Potassium 436mg 245mg Pumpkin leaves
Sodium 11mg 19mg Pumpkin leaves
Zinc 0.2mg 0.69mg Escarole
Copper 0.133mg 0.087mg Pumpkin leaves
Manganese 0.355mg 0.385mg Escarole
Selenium 0.9µg 0.2µg Pumpkin leaves
Vitamin A 1942IU 1888IU Pumpkin leaves
Vitamin A RAE 97µg 94µg Pumpkin leaves
Vitamin E 0.4mg Escarole
Vitamin C 11mg 3.3mg Pumpkin leaves
Vitamin B1 0.094mg 0.059mg Pumpkin leaves
Vitamin B2 0.128mg 0.062mg Pumpkin leaves
Vitamin B3 0.92mg 0.312mg Pumpkin leaves
Vitamin B5 0.042mg 0.826mg Escarole
Vitamin B6 0.207mg 0.016mg Pumpkin leaves
Folate 36µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.041mg 0.005mg Pumpkin leaves
Threonine 0.156mg 0.046mg Pumpkin leaves
Isoleucine 0.156mg 0.066mg Pumpkin leaves
Leucine 0.318mg 0.09mg Pumpkin leaves
Lysine 0.2mg 0.058mg Pumpkin leaves
Methionine 0.054mg 0.013mg Pumpkin leaves
Phenylalanine 0.171mg 0.049mg Pumpkin leaves
Valine 0.181mg 0.058mg Pumpkin leaves
Histidine 0.05mg 0.021mg Pumpkin leaves
Saturated Fat 0.207g 0.042g Escarole
Monounsaturated Fat 0.052g 0.004g Pumpkin leaves
Polyunsaturated fat 0.022g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

People also compare

Pumpkin leaves
Pumpkin leaves vs Pumpkin
Pumpkin
Pumpkin leaves
Pumpkin leaves vs Pumpkin seed
Pumpkin seed
Pumpkin leaves
Pumpkin leaves vs Pumpkin flowers
Pumpkin flowers
Escarole
Escarole vs Endive
Endive
Escarole
Escarole vs Kale raw
Kale raw
Escarole
Escarole vs Spinach raw
Spinach raw

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
25%
Pumpkin leaves
67%
Escarole
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 0)
Which food is lower in Saturated Fat?
Escarole
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.

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