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  6. Summer squash vs. Pumpkin leaves

Summer squash vs. Pumpkin leaves — In-Depth Nutrition Comparison

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How are Summer squash and Pumpkin leaves different?

  • Summer squash is higher in Vitamin C, however, Pumpkin leaves are richer in Iron, Vitamin A RAE, Phosphorus, Copper, Manganese, and Potassium.
  • Daily need coverage for Iron from Pumpkin leaves is 23% higher.
  • Summer squash contains 2 times more Vitamin C than Pumpkin leaves. While Summer squash contains 17mg of Vitamin C, Pumpkin leaves contain only 11mg.

Squash, summer, all varieties, raw and Pumpkin leaves, raw are the varieties used in this article.

Infographic

Summer squash vs Pumpkin leaves 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.
Summer squash
Summer squash
2
:
8
Pumpkin leaves
Pumpkin leaves
Contains less Sodium -81.8%
Contains more Zinc +45%
Contains more Calcium +160%
Contains more Iron +534.3%
Contains more Magnesium +123.5%
Contains more Phosphorus +173.7%
Contains more Potassium +66.4%
Contains more Copper +160.8%
Contains more Manganese +102.9%
Contains more Selenium +350%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains less Sodium -81.8%
Contains more Zinc +45%
Contains more Calcium +160%
Contains more Iron +534.3%
Contains more Magnesium +123.5%
Contains more Phosphorus +173.7%
Contains more Potassium +66.4%
Contains more Copper +160.8%
Contains more Manganese +102.9%
Contains more Selenium +350%

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.
Summer squash
Summer squash
6
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin C +54.5%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B5 +269%
Contains more Vitamin A +871%
Contains more Vitamin B1 +95.8%
Contains more Vitamin B3 +88.9%
Contains more Folate +24.1%
Equal in Vitamin B2 - 0.128
Equal in Vitamin B6 - 0.207
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin C +54.5%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B5 +269%
Contains more Vitamin A +871%
Contains more Vitamin B1 +95.8%
Contains more Vitamin B3 +88.9%
Contains more Folate +24.1%
Equal in Vitamin B2 - 0.128
Equal in Vitamin B6 - 0.207

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +43.8%
Contains more Protein +160.3%
Contains more Fats +122.2%
Contains more Other +100%
Equal in Water - 92.88
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +43.8%
Contains more Protein +160.3%
Contains more Fats +122.2%
Contains more Other +100%
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -78.7%
Contains more Polyunsaturated fat +304.5%
Contains more Monounsaturated Fat +225%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -78.7%
Contains more Polyunsaturated fat +304.5%
Contains more Monounsaturated Fat +225%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Pumpkin leaves Opinion
Net carbs 2.25g 2.33g Pumpkin leaves
Protein 1.21g 3.15g Pumpkin leaves
Fats 0.18g 0.4g Pumpkin leaves
Carbs 3.35g 2.33g Summer squash
Calories 16kcal 19kcal Pumpkin leaves
Fructose 0.95g Summer squash
Sugar 2.2g Pumpkin leaves
Fiber 1.1g Summer squash
Calcium 15mg 39mg Pumpkin leaves
Iron 0.35mg 2.22mg Pumpkin leaves
Magnesium 17mg 38mg Pumpkin leaves
Phosphorus 38mg 104mg Pumpkin leaves
Potassium 262mg 436mg Pumpkin leaves
Sodium 2mg 11mg Summer squash
Zinc 0.29mg 0.2mg Summer squash
Copper 0.051mg 0.133mg Pumpkin leaves
Manganese 0.175mg 0.355mg Pumpkin leaves
Selenium 0.2µg 0.9µg Pumpkin leaves
Vitamin A 200IU 1942IU Pumpkin leaves
Vitamin A RAE 10µg 97µg Pumpkin leaves
Vitamin E 0.12mg Summer squash
Vitamin C 17mg 11mg Summer squash
Vitamin B1 0.048mg 0.094mg Pumpkin leaves
Vitamin B2 0.142mg 0.128mg Summer squash
Vitamin B3 0.487mg 0.92mg Pumpkin leaves
Vitamin B5 0.155mg 0.042mg Summer squash
Vitamin B6 0.218mg 0.207mg Summer squash
Folate 29µg 36µg Pumpkin leaves
Vitamin K 3µg Summer squash
Tryptophan 0.011mg 0.041mg Pumpkin leaves
Threonine 0.028mg 0.156mg Pumpkin leaves
Isoleucine 0.042mg 0.156mg Pumpkin leaves
Leucine 0.069mg 0.318mg Pumpkin leaves
Lysine 0.065mg 0.2mg Pumpkin leaves
Methionine 0.017mg 0.054mg Pumpkin leaves
Phenylalanine 0.041mg 0.171mg Pumpkin leaves
Valine 0.053mg 0.181mg Pumpkin leaves
Histidine 0.025mg 0.05mg Pumpkin leaves
Saturated Fat 0.044g 0.207g Summer squash
Monounsaturated Fat 0.016g 0.052g Pumpkin leaves
Polyunsaturated fat 0.089g 0.022g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Pumpkin leaves
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
18%
Summer squash
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
12%
Summer squash
31%
Pumpkin leaves

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.163g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.