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  6. Cauliflower vs. Pumpkin leaves

Cauliflower vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Summary of differences between Cauliflower and Pumpkin leaves

  • Cauliflower has more Vitamin C, Vitamin B5, and Folate, however, Pumpkin leaves are higher in Iron, Vitamin A RAE, Copper, Manganese, Phosphorus, Magnesium, and Vitamin B2.
  • Cauliflower covers your daily need of Vitamin C 41% more than Pumpkin leaves.
  • Cauliflower has 16 times more Vitamin B5 than Pumpkin leaves. While Cauliflower has 0.667mg of Vitamin B5, Pumpkin leaves have only 0.042mg.

These are the specific foods used in this comparison Cauliflower, raw and Pumpkin leaves, raw.

Infographic

Cauliflower vs Pumpkin leaves infographic
Infographic link

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.
Cauliflower
Cauliflower
1
:
9
Pumpkin leaves
Pumpkin leaves
Contains more Zinc +35%
Contains more Calcium +77.3%
Contains more Iron +428.6%
Contains more Magnesium +153.3%
Contains more Phosphorus +136.4%
Contains more Potassium +45.8%
Contains less Sodium -63.3%
Contains more Copper +241%
Contains more Manganese +129%
Contains more Selenium +50%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Zinc +35%
Contains more Calcium +77.3%
Contains more Iron +428.6%
Contains more Magnesium +153.3%
Contains more Phosphorus +136.4%
Contains more Potassium +45.8%
Contains less Sodium -63.3%
Contains more Copper +241%
Contains more Manganese +129%
Contains more Selenium +50%

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.
Cauliflower
Cauliflower
5
:
5
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin C +338.2%
Contains more Vitamin B5 +1488.1%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B3 +81.5%
Contains more Vitamin B6 +12.5%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin C +338.2%
Contains more Vitamin B5 +1488.1%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B3 +81.5%
Contains more Vitamin B6 +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +113.3%
Contains more Protein +64.1%
Contains more Fats +42.9%
Contains more Other +63.2%
Equal in Water - 92.88
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Pumpkin leaves
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 +113.3%
Contains more Protein +64.1%
Contains more Fats +42.9%
Contains more Other +63.2%
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -37.2%
Contains more Polyunsaturated fat +40.9%
Contains more Monounsaturated Fat +52.9%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -37.2%
Contains more Polyunsaturated fat +40.9%
Contains more Monounsaturated Fat +52.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Pumpkin leaves Opinion
Net carbs 2.97g 2.33g Cauliflower
Protein 1.92g 3.15g Pumpkin leaves
Fats 0.28g 0.4g Pumpkin leaves
Carbs 4.97g 2.33g Cauliflower
Calories 25kcal 19kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g Pumpkin leaves
Fiber 2g Cauliflower
Calcium 22mg 39mg Pumpkin leaves
Iron 0.42mg 2.22mg Pumpkin leaves
Magnesium 15mg 38mg Pumpkin leaves
Phosphorus 44mg 104mg Pumpkin leaves
Potassium 299mg 436mg Pumpkin leaves
Sodium 30mg 11mg Pumpkin leaves
Zinc 0.27mg 0.2mg Cauliflower
Copper 0.039mg 0.133mg Pumpkin leaves
Manganese 0.155mg 0.355mg Pumpkin leaves
Selenium 0.6µg 0.9µg Pumpkin leaves
Vitamin A 0IU 1942IU Pumpkin leaves
Vitamin A RAE 0µg 97µg Pumpkin leaves
Vitamin E 0.08mg Cauliflower
Vitamin C 48.2mg 11mg Cauliflower
Vitamin B1 0.05mg 0.094mg Pumpkin leaves
Vitamin B2 0.06mg 0.128mg Pumpkin leaves
Vitamin B3 0.507mg 0.92mg Pumpkin leaves
Vitamin B5 0.667mg 0.042mg Cauliflower
Vitamin B6 0.184mg 0.207mg Pumpkin leaves
Folate 57µg 36µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg 0.041mg Pumpkin leaves
Threonine 0.076mg 0.156mg Pumpkin leaves
Isoleucine 0.071mg 0.156mg Pumpkin leaves
Leucine 0.106mg 0.318mg Pumpkin leaves
Lysine 0.217mg 0.2mg Cauliflower
Methionine 0.02mg 0.054mg Pumpkin leaves
Phenylalanine 0.065mg 0.171mg Pumpkin leaves
Valine 0.125mg 0.181mg Pumpkin leaves
Histidine 0.056mg 0.05mg Cauliflower
Saturated Fat 0.13g 0.207g Cauliflower
Monounsaturated Fat 0.034g 0.052g Pumpkin leaves
Polyunsaturated fat 0.031g 0.022g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

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

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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
30%
Cauliflower
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
13%
Cauliflower
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.4)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.077g)
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.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.