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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, vitamin A, calcium, folate, zinc, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more MagnesiumMagnesium +44.7%
Contains more CalciumCalcium +451.3%
Contains more PotassiumPotassium +40.1%
Contains more CopperCopper +21.8%
Contains more ZincZinc +350%
Contains more ManganeseManganese +149.3%
Contains more PhosphorusPhosphorus +108%
Contains less SodiumSodium -45%
~equal in Iron ~2.22mg
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +293.6%
Contains more Vitamin AVitamin A +50.5%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +136.1%
Contains more Vitamin B1Vitamin B1 +248.1%
Contains more Vitamin B3Vitamin B3 +39.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.207mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Pumpkin leaves DV% diff.
Vitamin K 1140µg 950%
Vitamin C 43.3mg 11mg 36%
Manganese 0.885mg 0.355mg 23%
Calcium 215mg 39mg 18%
Folate 85µg 36µg 12%
Phosphorus 50mg 104mg 8%
Vitamin B1 0.027mg 0.094mg 6%
Zinc 0.9mg 0.2mg 6%
Potassium 611mg 436mg 5%
Vitamin A 146µg 97µg 5%
Magnesium 55mg 38mg 4%
Copper 0.162mg 0.133mg 3%
Vitamin B2 0.158mg 0.128mg 2%
Vitamin B3 0.658mg 0.92mg 2%
Vitamin B6 0.192mg 0.207mg 1%
Iron 2.32mg 2.22mg 1%
Carbs 4.02g 2.33g 1%
Saturated fat 0.091g 0.207g 1%
Polyunsaturated fat 0.147g 0.022g 1%
Protein 2.46g 3.15g 1%
Calories 23kcal 19kcal 0%
Fats 0.33g 0.4g 0%
Net carbs 4.02g 2.33g N/A
Sodium 20mg 11mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.064mg 0.042mg 0%
Monounsaturated fat 0.076g 0.052g 0%
Tryptophan 0.031mg 0.041mg 0%
Threonine 0.099mg 0.156mg 0%
Isoleucine 0.119mg 0.156mg 0%
Leucine 0.195mg 0.318mg 0%
Lysine 0.127mg 0.2mg 0%
Methionine 0.036mg 0.054mg 0%
Phenylalanine 0.133mg 0.171mg 0%
Valine 0.137mg 0.181mg 0%
Histidine 0.052mg 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +72.5%
Contains more OtherOther +21%
Contains more ProteinProtein +28%
Contains more FatsFats +21.2%
~equal in Water ~92.88g

Fat Type Comparison

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

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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.