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Amaranth leaves vs. Pumpkin flowers — In-Depth Nutrition Comparison

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How are Amaranth leaves and Pumpkin flowers different?

  • Amaranth leaves have more Iron, Calcium, Vitamin C, Potassium, Magnesium, Folate, Vitamin B2, and Vitamin A RAE than Pumpkin flowers.
  • Daily need coverage for Iron from Amaranth leaves is 20% higher.
  • Amaranth leaves contain 6 times more Calcium than Pumpkin flowers. While Amaranth leaves contain 215mg of Calcium, Pumpkin flowers contain only 39mg.

Amaranth leaves, raw and Pumpkin flowers, raw are the varieties used in this article.

Infographic

Amaranth leaves vs Pumpkin flowers 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 more Calcium +451.3%
Contains more Iron +231.4%
Contains more Magnesium +129.2%
Contains more Potassium +253.2%
Contains more Selenium +28.6%
Contains less Sodium -75%
Equal in Phosphorus - 49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +451.3%
Contains more Iron +231.4%
Contains more Magnesium +129.2%
Contains more Potassium +253.2%
Contains more Selenium +28.6%
Contains less Sodium -75%
Equal in Phosphorus - 49

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 more Vitamin A +49.8%
Contains more Vitamin C +54.6%
Contains more Vitamin B2 +110.7%
Contains more Folate +44.1%
Contains more Vitamin B1 +55.6%
Equal in Vitamin B3 - 0.69
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 0% 2850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0% 0%
Contains more Vitamin A +49.8%
Contains more Vitamin C +54.6%
Contains more Vitamin B2 +110.7%
Contains more Folate +44.1%
Contains more Vitamin B1 +55.6%
Equal in Vitamin B3 - 0.69

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +138.8%
Contains more Fats +371.4%
Contains more Carbs +22.6%
Contains more Other +219.1%
Equal in Water - 95.15
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +138.8%
Contains more Fats +371.4%
Contains more Carbs +22.6%
Contains more Other +219.1%
Equal in Water - 95.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +744.4%
Contains more Polyunsaturated fat +3575%
Contains less Saturated Fat -60.4%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +744.4%
Contains more Polyunsaturated fat +3575%
Contains less Saturated Fat -60.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Pumpkin flowers Opinion
Net carbs 4.02g 3.28g Amaranth leaves
Protein 2.46g 1.03g Amaranth leaves
Fats 0.33g 0.07g Amaranth leaves
Carbs 4.02g 3.28g Amaranth leaves
Calories 23kcal 15kcal Amaranth leaves
Calcium 215mg 39mg Amaranth leaves
Iron 2.32mg 0.7mg Amaranth leaves
Magnesium 55mg 24mg Amaranth leaves
Phosphorus 50mg 49mg Amaranth leaves
Potassium 611mg 173mg Amaranth leaves
Sodium 20mg 5mg Pumpkin flowers
Zinc 0.9mg Amaranth leaves
Copper 0.162mg Amaranth leaves
Manganese 0.885mg Amaranth leaves
Selenium 0.9µg 0.7µg Amaranth leaves
Vitamin A 2917IU 1947IU Amaranth leaves
Vitamin A RAE 146µg 97µg Amaranth leaves
Vitamin C 43.3mg 28mg Amaranth leaves
Vitamin B1 0.027mg 0.042mg Pumpkin flowers
Vitamin B2 0.158mg 0.075mg Amaranth leaves
Vitamin B3 0.658mg 0.69mg Pumpkin flowers
Vitamin B5 0.064mg Amaranth leaves
Vitamin B6 0.192mg Amaranth leaves
Folate 85µg 59µg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g 0.036g Pumpkin flowers
Monounsaturated Fat 0.076g 0.009g Amaranth leaves
Polyunsaturated fat 0.147g 0.004g Amaranth leaves

Which food is preferable for your diet?

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

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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
257%
Amaranth leaves
23%
Pumpkin flowers
Minerals Daily Need Coverage Score
47%
Amaranth leaves
10%
Pumpkin flowers

Comparison summary

Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.055g)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is richer in vitamins?
Amaranth leaves
Amaranth 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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.