Pumpkin vs. Endive — In-Depth Nutrition Comparison

Compare

What are the main differences between pumpkins and endive?

Pumpkins are richer in vitamin A, yet endive is richer in vitamin K, folate, manganese, vitamin B5, fiber, and zinc.
Endive's daily need coverage for vitamin K is 192% higher.
Pumpkins have 3 times more vitamin A than endive. Pumpkins have 288µg of vitamin A, while endive has 108µg.

We used Pumpkin, cooked, boiled, drained, without salt and Endive, raw types in this comparison.

Infographic

Infographic link

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.

Pumpkin

Endive

Contains less SodiumSodium

-95.5%

Contains more MagnesiumMagnesium	+66.7%
Contains more CalciumCalcium	+246.7%
Contains more PotassiumPotassium	+36.5%
Contains more IronIron	+45.6%
Contains more ZincZinc	+243.5%
Contains more ManganeseManganese	+371.9%

~equal in Copper ~0.099mg

~equal in Phosphorus ~28mg

~equal in Selenium ~0.2µg

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.

Pumpkin

Endive

Contains more Vitamin AVitamin A	+166.7%
Contains more Vitamin EVitamin E	+81.8%
Contains more Vitamin B6Vitamin B6	+120%

Contains more Vitamin CVitamin C	+38.3%
Contains more Vitamin B1Vitamin B1	+158.1%
Contains more Vitamin B5Vitamin B5	+347.8%
Contains more Vitamin KVitamin K	+28775%
Contains more FolateFolate	+1477.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.075mg

~equal in Vitamin B3 ~0.4mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.8µg	231µg	192%
Folate	9µg	142µg	33%
Vitamin A	288µg	108µg	20%
Manganese	0.089mg	0.42mg	14%
Vitamin B5	0.201mg	0.9mg	14%
Fiber	1.1g	3.1g	8%
Zinc	0.23mg	0.79mg	5%
Calcium	15mg	52mg	4%
Vitamin B1	0.031mg	0.08mg	4%
Iron	0.57mg	0.83mg	3%
Vitamin C	4.7mg	6.5mg	2%
Potassium	230mg	314mg	2%
Vitamin E	0.8mg	0.44mg	2%
Vitamin B6	0.044mg	0.02mg	2%
Choline	6.2mg	16.8mg	2%
Protein	0.72g	1.25g	1%
Carbs	4.9g	3.35g	1%
Magnesium	9mg	15mg	1%
Copper	0.091mg	0.099mg	1%
Sodium	1mg	22mg	1%
Polyunsaturated fat	0.004g	0.087g	1%
Calories	20kcal	17kcal	0%
Protein per 100 calories	3.6g	7.4g	N/A
Calories per 10 g protein	278kcal	136kcal	N/A
Weight per 100 calories	500g	588g	N/A
Fats	0.07g	0.2g	0%
Net carbs	3.8g	0.25g	N/A
Sugar	2.08g	0.25g	N/A
Phosphorus	30mg	28mg	0%
Selenium	0.2µg	0.2µg	0%
Vitamin B2	0.078mg	0.075mg	0%
Vitamin B3	0.413mg	0.4mg	0%
Saturated fat	0.037g	0.048g	0%
Monounsaturated fat	0.009g	0.004g	0%
Tryptophan	0.009mg	0.005mg	0%
Threonine	0.021mg	0.05mg	0%
Isoleucine	0.023mg	0.072mg	0%
Leucine	0.034mg	0.098mg	0%
Lysine	0.039mg	0.063mg	0%
Methionine	0.008mg	0.014mg	0%
Phenylalanine	0.023mg	0.053mg	0%
Valine	0.025mg	0.063mg	0%
Histidine	0.011mg	0.023mg	0%