Pumpkin vs. Escarole — In-Depth Nutrition Comparison
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What are the differences between Pumpkin and Escarole?
- Pumpkin is higher in Vitamin A RAE, yet Escarole is higher in Vitamin K, Folate, Manganese, Vitamin B5, and Fiber.
- Escarole's daily need coverage for Vitamin K is 176% more.
- Pumpkin has 9 times more Sugar than Escarole. While Pumpkin has 2.08g of Sugar, Escarole has only 0.23g.
We used Pumpkin, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added types in this article.
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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
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Phosphorus
+36.4%
Contains
less
Sodium
-94.7%
Contains
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Calcium
+206.7%
Contains
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Iron
+26.3%
Contains
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Magnesium
+44.4%
Contains
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Zinc
+200%
Contains
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Manganese
+332.6%
Equal in Potassium - 245
Equal in Copper - 0.087
Equal in Selenium - 0.2
Contains
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Phosphorus
+36.4%
Contains
less
Sodium
-94.7%
Contains
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Calcium
+206.7%
Contains
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Iron
+26.3%
Contains
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Magnesium
+44.4%
Contains
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Zinc
+200%
Contains
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Manganese
+332.6%
Equal in Potassium - 245
Equal in Copper - 0.087
Equal in Selenium - 0.2
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
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Vitamin A
+204.8%
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Vitamin E
+100%
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Vitamin C
+42.4%
Contains
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Vitamin B2
+25.8%
Contains
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Vitamin B3
+32.4%
Contains
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Vitamin B6
+175%
Contains
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Vitamin B1
+90.3%
Contains
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Vitamin B5
+310.9%
Contains
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Folate
+766.7%
Contains
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Vitamin K
+26387.5%
Contains
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Vitamin A
+204.8%
Contains
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Vitamin E
+100%
Contains
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Vitamin C
+42.4%
Contains
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Vitamin B2
+25.8%
Contains
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Vitamin B3
+32.4%
Contains
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Vitamin B6
+175%
Contains
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Vitamin B1
+90.3%
Contains
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Vitamin B5
+310.9%
Contains
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Folate
+766.7%
Contains
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Vitamin K
+26387.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+59.6%
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Protein
+59.7%
Contains
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Fats
+157.1%
Contains
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Other
+111.3%
Equal in Water - 94.29
Contains
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Carbs
+59.6%
Contains
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Protein
+59.7%
Contains
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Fats
+157.1%
Contains
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Other
+111.3%
Equal in Water - 94.29
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-11.9%
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Monounsaturated Fat
+125%
Contains
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Polyunsaturated fat
+1925%
Contains
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Saturated Fat
-11.9%
Contains
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Monounsaturated Fat
+125%
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Polyunsaturated fat
+1925%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.8g | 0.27g |
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| Protein | 0.72g | 1.15g |
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| Fats | 0.07g | 0.18g |
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| Carbs | 4.9g | 3.07g |
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| Calories | 20kcal | 19kcal |
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| Sugar | 2.08g | 0.23g |
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| Fiber | 1.1g | 2.8g |
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| Calcium | 15mg | 46mg |
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| Iron | 0.57mg | 0.72mg |
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| Magnesium | 9mg | 13mg |
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| Phosphorus | 30mg | 22mg |
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| Potassium | 230mg | 245mg |
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| Sodium | 1mg | 19mg |
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| Zinc | 0.23mg | 0.69mg |
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| Copper | 0.091mg | 0.087mg |
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| Manganese | 0.089mg | 0.385mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 5755IU | 1888IU |
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| Vitamin A RAE | 288µg | 94µg |
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| Vitamin E | 0.8mg | 0.4mg |
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| Vitamin C | 4.7mg | 3.3mg |
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| Vitamin B1 | 0.031mg | 0.059mg |
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| Vitamin B2 | 0.078mg | 0.062mg |
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| Vitamin B3 | 0.413mg | 0.312mg |
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| Vitamin B5 | 0.201mg | 0.826mg |
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| Vitamin B6 | 0.044mg | 0.016mg |
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| Folate | 9µg | 78µg |
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| Vitamin K | 0.8µg | 211.9µg |
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| Tryptophan | 0.009mg | 0.005mg |
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| Threonine | 0.021mg | 0.046mg |
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| Isoleucine | 0.023mg | 0.066mg |
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| Leucine | 0.034mg | 0.09mg |
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| Lysine | 0.039mg | 0.058mg |
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| Methionine | 0.008mg | 0.013mg |
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| Phenylalanine | 0.023mg | 0.049mg |
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| Valine | 0.025mg | 0.058mg |
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| Histidine | 0.011mg | 0.021mg |
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| Saturated Fat | 0.037g | 0.042g |
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| Monounsaturated Fat | 0.009g | 0.004g |
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| Polyunsaturated fat | 0.004g | 0.081g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
37%
67%
Minerals Daily Need Coverage Score
11%
18%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 1.85g)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 52)
Which food is cheaper?
Escarole is cheaper (difference - $0.2)
Which food is richer in minerals?
Escarole is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.