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Pumpkin vs Endive - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Endive

  • Pumpkin has more Vitamin A RAE, however Endive is higher in Vitamin K, Folate, Manganese, Vitamin B5, and Fiber.
  • Endive covers your daily Vitamin K needs 192% more than Pumpkin.
  • Endive contains 4 times less Vitamin A RAE than Pumpkin. Pumpkin contains 426µg of Vitamin A RAE, while Endive contains 108µg.

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

Infographic

Pumpkin vs Endive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Endive
Contains more Phosphorus +57.1%
Contains less Sodium -95.5%
Contains more Copper +28.3%
Contains more Calcium +147.6%
Contains more Magnesium +25%
Contains more Zinc +146.9%
Equal in Iron - 0.83
Equal in Potassium - 314
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Phosphorus +57.1%
Contains less Sodium -95.5%
Contains more Copper +28.3%
Contains more Calcium +147.6%
Contains more Magnesium +25%
Contains more Zinc +146.9%
Equal in Iron - 0.83
Equal in Potassium - 314

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Endive
Contains more Vitamin A +292.8%
Contains more Vitamin E +140.9%
Contains more Vitamin C +38.5%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +205%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +202%
Contains more Folate +787.5%
Contains more Vitamin K +20900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin A +292.8%
Contains more Vitamin E +140.9%
Contains more Vitamin C +38.5%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +205%
Contains more Vitamin B1 +60%
Contains more Vitamin B5 +202%
Contains more Folate +787.5%
Contains more Vitamin K +20900%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Endive
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Endive Opinion
Net carbs 6g 0.25g Pumpkin
Protein 1g 1.25g Endive
Fats 0.1g 0.2g Endive
Carbs 6.5g 3.35g Pumpkin
Calories 26kcal 17kcal Pumpkin
Starch g g
Fructose g g
Sugar 2.76g 0.25g Endive
Fiber 0.5g 3.1g Endive
Calcium 21mg 52mg Endive
Iron 0.8mg 0.83mg Endive
Magnesium 12mg 15mg Endive
Phosphorus 44mg 28mg Pumpkin
Potassium 340mg 314mg Pumpkin
Sodium 1mg 22mg Pumpkin
Zinc 0.32mg 0.79mg Endive
Copper 0.127mg 0.099mg Pumpkin
Vitamin A 8513IU 2167IU Pumpkin
Vitamin E 1.06mg 0.44mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 6.5mg Pumpkin
Vitamin B1 0.05mg 0.08mg Endive
Vitamin B2 0.11mg 0.075mg Pumpkin
Vitamin B3 0.6mg 0.4mg Pumpkin
Vitamin B5 0.298mg 0.9mg Endive
Vitamin B6 0.061mg 0.02mg Pumpkin
Folate 16µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 231µg Endive
Tryptophan 0.012mg 0.005mg Pumpkin
Threonine 0.029mg 0.05mg Endive
Isoleucine 0.031mg 0.072mg Endive
Leucine 0.046mg 0.098mg Endive
Lysine 0.054mg 0.063mg Endive
Methionine 0.011mg 0.014mg Endive
Phenylalanine 0.032mg 0.053mg Endive
Valine 0.035mg 0.063mg Endive
Histidine 0.016mg 0.023mg Endive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.048g Endive
Monounsaturated Fat 0.013g 0.004g Pumpkin
Polyunsaturated fat 0.005g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
79
Endive
Mineral Summary Score
18
Pumpkin
19
Endive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
8%
Endive
Carbohydrates
7%
Pumpkin
3%
Endive
Fats
0%
Pumpkin
1%
Endive

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 21mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 2.51g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.