Pumpkin leaves vs. Escarole — In-Depth Nutrition Comparison
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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.
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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 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% |
| Contains more CalciumCalcium | +17.9% |
| Contains more ZincZinc | +245% |
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 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% |
| Contains more Vitamin B5Vitamin B5 | +1866.7% |
| Contains more FolateFolate | +116.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
| Contains more ProteinProtein | +173.9% |
| Contains more FatsFats | +122.2% |
| Contains more CarbsCarbs | +31.8% |
~equal in
Water
~94.29g
~equal in
Other
~1.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.207 g
Monounsaturated Fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.022 g
Saturated Fat:
Sat. Fat
0.042 g
Monounsaturated Fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
| Contains more Mono. FatMonounsaturated Fat | +1200% |
| Contains less Sat. FatSaturated Fat | -79.7% |
| Contains more Poly. FatPolyunsaturated 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.
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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 | |
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Opinion |
| Calories | 19kcal | 19kcal | |
| Protein | 3.15g | 1.15g |
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| Fats | 0.4g | 0.18g |
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| Vitamin C | 11mg | 3.3mg |
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| Net carbs | 2.33g | 0.27g |
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| Carbs | 2.33g | 3.07g |
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| Magnesium | 38mg | 13mg |
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| Calcium | 39mg | 46mg |
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| Potassium | 436mg | 245mg |
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| Iron | 2.22mg | 0.72mg |
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| Sugar | 0.23g |
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| Fiber | 2.8g |
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| Copper | 0.133mg | 0.087mg |
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| Zinc | 0.2mg | 0.69mg |
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| Phosphorus | 104mg | 22mg |
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| Sodium | 11mg | 19mg |
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| Vitamin A | 1942IU | 1888IU |
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| Vitamin A | 97µg | 94µg |
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| Vitamin E | 0.4mg |
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| Manganese | 0.355mg | 0.385mg |
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| Selenium | 0.9µg | 0.2µg |
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| Vitamin B1 | 0.094mg | 0.059mg |
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| Vitamin B2 | 0.128mg | 0.062mg |
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| Vitamin B3 | 0.92mg | 0.312mg |
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| Vitamin B5 | 0.042mg | 0.826mg |
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| Vitamin B6 | 0.207mg | 0.016mg |
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| Vitamin K | 211.9µg |
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| Folate | 36µg | 78µg |
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| Choline | 15.4mg |
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| Saturated Fat | 0.207g | 0.042g |
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| Monounsaturated Fat | 0.052g | 0.004g |
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| Polyunsaturated fat | 0.022g | 0.081g |
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| Tryptophan | 0.041mg | 0.005mg |
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| Threonine | 0.156mg | 0.046mg |
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| Isoleucine | 0.156mg | 0.066mg |
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| Leucine | 0.318mg | 0.09mg |
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| Lysine | 0.2mg | 0.058mg |
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| Methionine | 0.054mg | 0.013mg |
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| Phenylalanine | 0.171mg | 0.049mg |
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| Valine | 0.181mg | 0.058mg |
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| Histidine | 0.05mg | 0.021mg |
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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
23%
63%
Minerals Daily Need Coverage Score
31%
18%
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?
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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.