Cassava vs. Pumpkin leaves — In-Depth Nutrition Comparison
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Important differences between Cassava and Pumpkin leaves
- Cassava has more Vitamin C, however, Pumpkin leaves has more Iron, Phosphorus, Vitamin A RAE, Vitamin B6, and Vitamin B2.
- Pumpkin leaves' daily need coverage for Iron is 24% more.
- Cassava has 2 times more Vitamin C than Pumpkin leaves. Cassava has 20.6mg of Vitamin C, while Pumpkin leaves have 11mg.
The food varieties used in the comparison are Cassava, raw and Pumpkin leaves, raw.
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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
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Zinc
+70%
Contains
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Calcium
+143.8%
Contains
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Iron
+722.2%
Contains
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Magnesium
+81%
Contains
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Phosphorus
+285.2%
Contains
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Potassium
+60.9%
Contains
less
Sodium
-21.4%
Contains
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Copper
+33%
Contains
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Selenium
+28.6%
Equal in Manganese - 0.355
Contains
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Zinc
+70%
Contains
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Calcium
+143.8%
Contains
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Iron
+722.2%
Contains
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Magnesium
+81%
Contains
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Phosphorus
+285.2%
Contains
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Potassium
+60.9%
Contains
less
Sodium
-21.4%
Contains
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Copper
+33%
Contains
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Selenium
+28.6%
Equal in Manganese - 0.355
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
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Vitamin C
+87.3%
Contains
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Vitamin B5
+154.8%
Contains
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Vitamin A
+14838.5%
Contains
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Vitamin B2
+166.7%
Contains
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Vitamin B6
+135.2%
Contains
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Folate
+33.3%
Equal in Vitamin B1 - 0.094
Equal in Vitamin B3 - 0.92
Contains
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Vitamin C
+87.3%
Contains
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Vitamin B5
+154.8%
Contains
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Vitamin A
+14838.5%
Contains
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Vitamin B2
+166.7%
Contains
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Vitamin B6
+135.2%
Contains
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Folate
+33.3%
Equal in Vitamin B1 - 0.094
Equal in Vitamin B3 - 0.92
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+1533.5%
Contains
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Protein
+131.6%
Contains
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Fats
+42.9%
Contains
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Water
+55.6%
Contains
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Other
+100%
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Contains
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Carbs
+1533.5%
Contains
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Protein
+131.6%
Contains
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Fats
+42.9%
Contains
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Water
+55.6%
Contains
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Other
+100%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-64.3%
Contains
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Monounsaturated Fat
+44.2%
Contains
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Polyunsaturated fat
+118.2%
Saturated Fat:
0.074 g
Monounsaturated Fat:
0.075 g
Polyunsaturated fat:
0.048 g
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Contains
less
Saturated Fat
-64.3%
Contains
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Monounsaturated Fat
+44.2%
Contains
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Polyunsaturated fat
+118.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 36.26g | 2.33g |
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| Protein | 1.36g | 3.15g |
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| Fats | 0.28g | 0.4g |
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| Carbs | 38.06g | 2.33g |
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| Calories | 160kcal | 19kcal |
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| Sugar | 1.7g |
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| Fiber | 1.8g |
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| Calcium | 16mg | 39mg |
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| Iron | 0.27mg | 2.22mg |
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| Magnesium | 21mg | 38mg |
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| Phosphorus | 27mg | 104mg |
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| Potassium | 271mg | 436mg |
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| Sodium | 14mg | 11mg |
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| Zinc | 0.34mg | 0.2mg |
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| Copper | 0.1mg | 0.133mg |
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| Manganese | 0.384mg | 0.355mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin A | 13IU | 1942IU |
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| Vitamin A RAE | 1µg | 97µg |
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| Vitamin E | 0.19mg |
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| Vitamin C | 20.6mg | 11mg |
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| Vitamin B1 | 0.087mg | 0.094mg |
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| Vitamin B2 | 0.048mg | 0.128mg |
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| Vitamin B3 | 0.854mg | 0.92mg |
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| Vitamin B5 | 0.107mg | 0.042mg |
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| Vitamin B6 | 0.088mg | 0.207mg |
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| Folate | 27µg | 36µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.019mg | 0.041mg |
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| Threonine | 0.028mg | 0.156mg |
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| Isoleucine | 0.027mg | 0.156mg |
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| Leucine | 0.039mg | 0.318mg |
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| Lysine | 0.044mg | 0.2mg |
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| Methionine | 0.011mg | 0.054mg |
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| Phenylalanine | 0.026mg | 0.171mg |
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| Valine | 0.035mg | 0.181mg |
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| Histidine | 0.02mg | 0.05mg |
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| Saturated Fat | 0.074g | 0.207g |
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| Monounsaturated Fat | 0.075g | 0.052g |
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| Polyunsaturated fat | 0.048g | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
14%
25%
Minerals Daily Need Coverage Score
16%
31%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 94)
Which food is cheaper?
Pumpkin leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin leaves is relatively richer in minerals
Which food is lower in Saturated Fat?
Cassava is lower in Saturated Fat (difference - 0.133g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.