Pumpkin leaves vs. Pumpkin seed — In-Depth Nutrition Comparison
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Differences between Pumpkin leaves and Pumpkin seed
- Pumpkin leaves have more Vitamin B6, Vitamin C, Vitamin A RAE, and Folate, while Pumpkin seed have more Zinc, Copper, Magnesium, Potassium, and Iron.
- Pumpkin seed's daily need coverage for Zinc is 92% higher.
- Pumpkin seed contains 37 times less Vitamin C than Pumpkin leaves. Pumpkin leaves contain 11mg of Vitamin C, while Pumpkin seed contains 0.3mg.
- The amount of Saturated Fat in Pumpkin leaves are lower.
The food types used in this comparison are Pumpkin leaves, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Phosphorus
+13%
Contains
less
Sodium
-38.9%
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Calcium
+41%
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Iron
+49.1%
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Magnesium
+589.5%
Contains
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Potassium
+110.8%
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Zinc
+5050%
Contains
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Copper
+418.8%
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Manganese
+39.7%
Contains
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Phosphorus
+13%
Contains
less
Sodium
-38.9%
Contains
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Calcium
+41%
Contains
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Iron
+49.1%
Contains
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Magnesium
+589.5%
Contains
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Potassium
+110.8%
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Zinc
+5050%
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Copper
+418.8%
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Manganese
+39.7%
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
+3032.3%
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Vitamin C
+3566.7%
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Vitamin B1
+176.5%
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Vitamin B2
+146.2%
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Vitamin B3
+221.7%
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Vitamin B6
+459.5%
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Folate
+300%
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Vitamin B5
+33.3%
Contains
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Vitamin A
+3032.3%
Contains
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Vitamin C
+3566.7%
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Vitamin B1
+176.5%
Contains
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Vitamin B2
+146.2%
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Vitamin B3
+221.7%
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Vitamin B6
+459.5%
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Folate
+300%
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Vitamin B5
+33.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+1964%
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Protein
+488.9%
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Fats
+4750%
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Carbs
+2206.9%
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Other
+206.5%
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Water
+1964%
Contains
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Protein
+488.9%
Contains
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Fats
+4750%
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Carbs
+2206.9%
Contains
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Other
+206.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-94.4%
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Monounsaturated Fat
+11500%
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Polyunsaturated fat
+40100%
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-94.4%
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Monounsaturated Fat
+11500%
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Polyunsaturated fat
+40100%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Sugar | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 2.33g | 35.35g | |
Protein | 3.15g | 18.55g | |
Fats | 0.4g | 19.4g | |
Carbs | 2.33g | 53.75g | |
Calories | 19kcal | 446kcal | |
Fiber | 18.4g | ||
Calcium | 39mg | 55mg | |
Iron | 2.22mg | 3.31mg | |
Magnesium | 38mg | 262mg | |
Phosphorus | 104mg | 92mg | |
Potassium | 436mg | 919mg | |
Sodium | 11mg | 18mg | |
Zinc | 0.2mg | 10.3mg | |
Copper | 0.133mg | 0.69mg | |
Manganese | 0.355mg | 0.496mg | |
Selenium | 0.9µg | ||
Vitamin A | 1942IU | 62IU | |
Vitamin A RAE | 97µg | 3µg | |
Vitamin C | 11mg | 0.3mg | |
Vitamin B1 | 0.094mg | 0.034mg | |
Vitamin B2 | 0.128mg | 0.052mg | |
Vitamin B3 | 0.92mg | 0.286mg | |
Vitamin B5 | 0.042mg | 0.056mg | |
Vitamin B6 | 0.207mg | 0.037mg | |
Folate | 36µg | 9µg | |
Tryptophan | 0.041mg | 0.326mg | |
Threonine | 0.156mg | 0.683mg | |
Isoleucine | 0.156mg | 0.956mg | |
Leucine | 0.318mg | 1.572mg | |
Lysine | 0.2mg | 1.386mg | |
Methionine | 0.054mg | 0.417mg | |
Phenylalanine | 0.171mg | 0.924mg | |
Valine | 0.181mg | 1.491mg | |
Histidine | 0.05mg | 0.515mg | |
Saturated Fat | 0.207g | 3.67g | |
Monounsaturated Fat | 0.052g | 6.032g | |
Polyunsaturated fat | 0.022g | 8.844g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
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
25%
4%
Minerals Daily Need Coverage Score
31%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pumpkin leaves is lower in Saturated Fat (difference - 3.463g)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin leaves is cheaper (difference - $2.2)
Which food is richer in vitamins?
Pumpkin leaves is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)