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  6. Arugula vs. Pumpkin leaves

Arugula vs. Pumpkin leaves — In-Depth Nutrition Comparison

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What are the differences between arugula and pumpkin leaves?

  • Arugula is higher in folate, calcium, vitamin A, and vitamin B5; however, pumpkin leaves are richer in vitamin B6, iron, phosphorus, and copper.
  • Arugula's daily need coverage for folate is 15% more.
  • Pumpkin leaves contain 10 times less vitamin B5 than arugula. Arugula contains 0.437mg of vitamin B5, while pumpkin leaves contain 0.042mg.

We used Arugula, raw and Pumpkin leaves, raw types in this article.

Infographic

Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 +23.7%
Contains more CalciumCalcium +310.3%
Contains more ZincZinc +135%
Contains more PotassiumPotassium +18.2%
Contains more IronIron +52.1%
Contains more CopperCopper +75%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -59.3%
Contains more ManganeseManganese +10.6%
Contains more SeleniumSelenium +200%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 +36.4%
Contains more Vitamin AVitamin A +22.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +940.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +169.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +113.6%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B3Vitamin B3 +201.6%
Contains more Vitamin B6Vitamin B6 +183.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Pumpkin leaves DV% diff.
Vitamin K 108.6µg 91%
Folate 97µg 36µg 15%
Calcium 160mg 39mg 12%
Vitamin B6 0.073mg 0.207mg 10%
Iron 1.46mg 2.22mg 10%
Vitamin B5 0.437mg 0.042mg 8%
Phosphorus 52mg 104mg 7%
Fiber 1.6g 6%
Copper 0.076mg 0.133mg 6%
Vitamin C 15mg 11mg 4%
Vitamin B3 0.305mg 0.92mg 4%
Vitamin B1 0.044mg 0.094mg 4%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Vitamin B2 0.086mg 0.128mg 3%
Potassium 369mg 436mg 2%
Magnesium 47mg 38mg 2%
Zinc 0.47mg 0.2mg 2%
Vitamin A 119µg 97µg 2%
Polyunsaturated fat 0.319g 0.022g 2%
Saturated fat 0.086g 0.207g 1%
Sodium 27mg 11mg 1%
Manganese 0.321mg 0.355mg 1%
Selenium 0.3µg 0.9µg 1%
Protein 2.58g 3.15g 1%
Calories 25kcal 19kcal 0%
Fats 0.66g 0.4g 0%
Carbs 3.65g 2.33g 0%
Net carbs 2.05g 2.33g N/A
Sugar 2.05g N/A
Monounsaturated fat 0.049g 0.052g 0%
Tryptophan 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.2mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 FatsFats +65%
Contains more CarbsCarbs +56.7%
Contains more OtherOther +12.9%
Contains more ProteinProtein +22.1%
~equal in Water ~92.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 -58.5%
Contains more Poly. FatPolyunsaturated fat +1350%
~equal in Monounsaturated fat ~0.052g

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.