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

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Differences between Amaranth leaves and Pumpkin leaves

  • Amaranth leaves have more Vitamin C, Manganese, Calcium, Folate, Zinc, Vitamin A RAE, and Potassium, while Pumpkin leaves have more Phosphorus, and Vitamin B1.
  • Amaranth leaves' daily need coverage for Vitamin C is 36% higher.
  • Pumpkin leaves contain 6 times less Calcium than Amaranth leaves. Amaranth leaves contain 215mg of Calcium, while Pumpkin leaves contain 39mg.

The food types used in this comparison are Amaranth leaves, raw and Pumpkin leaves, raw.

Infographic

Amaranth leaves vs Pumpkin leaves 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 Magnesium +44.7%
Contains more Potassium +40.1%
Contains more Zinc +350%
Contains more Copper +21.8%
Contains more Manganese +149.3%
Contains more Phosphorus +108%
Contains less Sodium -45%
Equal in Iron - 2.22
Equal in Selenium - 0.9
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% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Calcium +451.3%
Contains more Magnesium +44.7%
Contains more Potassium +40.1%
Contains more Zinc +350%
Contains more Copper +21.8%
Contains more Manganese +149.3%
Contains more Phosphorus +108%
Contains less Sodium -45%
Equal in Iron - 2.22
Equal in Selenium - 0.9

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.
:
Contains more Vitamin A +50.2%
Contains more Vitamin C +293.6%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B5 +52.4%
Contains more Folate +136.1%
Contains more Vitamin B1 +248.1%
Contains more Vitamin B3 +39.8%
Equal in Vitamin B6 - 0.207
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% 37% 24% 30% 18% 3% 48% 27% 0% 0% 0%
Contains more Vitamin A +50.2%
Contains more Vitamin C +293.6%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B5 +52.4%
Contains more Folate +136.1%
Contains more Vitamin B1 +248.1%
Contains more Vitamin B3 +39.8%
Equal in Vitamin B6 - 0.207

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +72.5%
Contains more Other +21%
Contains more Protein +28%
Contains more Fats +21.2%
Equal in Water - 92.88
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
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 +72.5%
Contains more Other +21%
Contains more Protein +28%
Contains more Fats +21.2%
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +46.2%
Contains more Polyunsaturated fat +568.2%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +46.2%
Contains more Polyunsaturated fat +568.2%

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 leaves
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Pumpkin leaves Opinion
Net carbs 4.02g 2.33g Amaranth leaves
Protein 2.46g 3.15g Pumpkin leaves
Fats 0.33g 0.4g Pumpkin leaves
Carbs 4.02g 2.33g Amaranth leaves
Calories 23kcal 19kcal Amaranth leaves
Calcium 215mg 39mg Amaranth leaves
Iron 2.32mg 2.22mg Amaranth leaves
Magnesium 55mg 38mg Amaranth leaves
Phosphorus 50mg 104mg Pumpkin leaves
Potassium 611mg 436mg Amaranth leaves
Sodium 20mg 11mg Pumpkin leaves
Zinc 0.9mg 0.2mg Amaranth leaves
Copper 0.162mg 0.133mg Amaranth leaves
Manganese 0.885mg 0.355mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 2917IU 1942IU Amaranth leaves
Vitamin A RAE 146µg 97µg Amaranth leaves
Vitamin C 43.3mg 11mg Amaranth leaves
Vitamin B1 0.027mg 0.094mg Pumpkin leaves
Vitamin B2 0.158mg 0.128mg Amaranth leaves
Vitamin B3 0.658mg 0.92mg Pumpkin leaves
Vitamin B5 0.064mg 0.042mg Amaranth leaves
Vitamin B6 0.192mg 0.207mg Pumpkin leaves
Folate 85µg 36µg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Tryptophan 0.031mg 0.041mg Pumpkin leaves
Threonine 0.099mg 0.156mg Pumpkin leaves
Isoleucine 0.119mg 0.156mg Pumpkin leaves
Leucine 0.195mg 0.318mg Pumpkin leaves
Lysine 0.127mg 0.2mg Pumpkin leaves
Methionine 0.036mg 0.054mg Pumpkin leaves
Phenylalanine 0.133mg 0.171mg Pumpkin leaves
Valine 0.137mg 0.181mg Pumpkin leaves
Histidine 0.052mg 0.05mg Amaranth leaves
Saturated Fat 0.091g 0.207g Amaranth leaves
Monounsaturated Fat 0.076g 0.052g Amaranth leaves
Polyunsaturated fat 0.147g 0.022g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Pumpkin leaves
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 leaves
Minerals Daily Need Coverage Score
47%
Amaranth leaves
31%
Pumpkin leaves

Comparison summary

Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.116g)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
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 ($)
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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.