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  6. Grape leaves vs. Pumpkin

Grape leaves vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between Grape leaves and Pumpkin?

  • Grape leaves are richer than Pumpkin in Vitamin A RAE, Manganese, Vitamin K, Fiber, Copper, Calcium, Vitamin B6, Iron, Vitamin B2, and Magnesium.
  • Grape leaves' daily need coverage for Vitamin A RAE is 121% more.
  • Grape leaves have 136 times more Vitamin K than Pumpkin. While Grape leaves have 108.6µg of Vitamin K, Pumpkin has only 0.8µg.

We used Grape leaves, raw and Pumpkin, cooked, boiled, drained, without salt types in this article.

Infographic

Grape leaves vs Pumpkin 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.
Grape leaves
Grape leaves
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +2320%
Contains more Iron +361.4%
Contains more Magnesium +955.6%
Contains more Phosphorus +203.3%
Contains more Potassium +18.3%
Contains more Zinc +191.3%
Contains more Copper +356%
Contains more Manganese +3107.9%
Contains more Selenium +350%
Contains less Sodium -88.9%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +2320%
Contains more Iron +361.4%
Contains more Magnesium +955.6%
Contains more Phosphorus +203.3%
Contains more Potassium +18.3%
Contains more Zinc +191.3%
Contains more Copper +356%
Contains more Manganese +3107.9%
Contains more Selenium +350%
Contains less Sodium -88.9%

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.
Grape leaves
Grape leaves
10
:
0
Pumpkin
Pumpkin
Contains more Vitamin A +378.2%
Contains more Vitamin E +150%
Contains more Vitamin C +136.2%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +353.8%
Contains more Vitamin B3 +471.9%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +809.1%
Contains more Folate +822.2%
Contains more Vitamin K +13475%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin A +378.2%
Contains more Vitamin E +150%
Contains more Vitamin C +136.2%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +353.8%
Contains more Vitamin B3 +471.9%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +809.1%
Contains more Folate +822.2%
Contains more Vitamin K +13475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Pumpkin
Pumpkin
Contains more Protein +677.8%
Contains more Fats +2928.6%
Contains more Carbs +253.3%
Contains more Other +166.1%
Contains more Water +27.8%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +677.8%
Contains more Fats +2928.6%
Contains more Carbs +253.3%
Contains more Other +166.1%
Contains more Water +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +26525%
Contains less Saturated Fat -89%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +26525%
Contains less Saturated Fat -89%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Pumpkin Opinion
Net carbs 6.31g 3.8g Grape leaves
Protein 5.6g 0.72g Grape leaves
Fats 2.12g 0.07g Grape leaves
Carbs 17.31g 4.9g Grape leaves
Calories 93kcal 20kcal Grape leaves
Sugar 6.3g 2.08g Pumpkin
Fiber 11g 1.1g Grape leaves
Calcium 363mg 15mg Grape leaves
Iron 2.63mg 0.57mg Grape leaves
Magnesium 95mg 9mg Grape leaves
Phosphorus 91mg 30mg Grape leaves
Potassium 272mg 230mg Grape leaves
Sodium 9mg 1mg Pumpkin
Zinc 0.67mg 0.23mg Grape leaves
Copper 0.415mg 0.091mg Grape leaves
Manganese 2.855mg 0.089mg Grape leaves
Selenium 0.9µg 0.2µg Grape leaves
Vitamin A 27521IU 5755IU Grape leaves
Vitamin A RAE 1376µg 288µg Grape leaves
Vitamin E 2mg 0.8mg Grape leaves
Vitamin C 11.1mg 4.7mg Grape leaves
Vitamin B1 0.04mg 0.031mg Grape leaves
Vitamin B2 0.354mg 0.078mg Grape leaves
Vitamin B3 2.362mg 0.413mg Grape leaves
Vitamin B5 0.231mg 0.201mg Grape leaves
Vitamin B6 0.4mg 0.044mg Grape leaves
Folate 83µg 9µg Grape leaves
Vitamin K 108.6µg 0.8µg Grape leaves
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.336g 0.037g Pumpkin
Monounsaturated Fat 0.081g 0.009g Grape leaves
Polyunsaturated fat 1.065g 0.004g Grape leaves

Which food is preferable for your diet?

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

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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
192%
Grape leaves
37%
Pumpkin
Minerals Daily Need Coverage Score
87%
Grape leaves
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 4.22g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.299g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.