Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Edamame
  5. Compare
  6. Edamame vs. Pumpkin leaves

Edamame vs. Pumpkin leaves — In-Depth Nutrition Comparison

Compare

Significant differences between Edamame and Pumpkin leaves

  • Edamame has more Folate, Manganese, Copper, Zinc, Phosphorus, Vitamin B1, Vitamin B5, and Magnesium, however, Pumpkin leaves are richer in Vitamin A RAE, and Vitamin B6.
  • Edamame covers your daily Folate needs 69% more than Pumpkin leaves.
  • Pumpkin leaves have 9 times less Vitamin B5 than Edamame. Edamame has 0.395mg of Vitamin B5, while Pumpkin leaves have 0.042mg.

Specific food types used in this comparison are Edamame, frozen, prepared and Pumpkin leaves, raw.

Infographic

Edamame 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.
Edamame
Edamame
8
:
1
Pumpkin leaves
Pumpkin leaves
Contains more Calcium +61.5%
Contains more Magnesium +68.4%
Contains more Phosphorus +62.5%
Contains less Sodium -45.5%
Contains more Zinc +585%
Contains more Copper +159.4%
Contains more Manganese +188.5%
Contains more Selenium +12.5%
Equal in Iron - 2.22
Equal in Potassium - 436
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Calcium +61.5%
Contains more Magnesium +68.4%
Contains more Phosphorus +62.5%
Contains less Sodium -45.5%
Contains more Zinc +585%
Contains more Copper +159.4%
Contains more Manganese +188.5%
Contains more Selenium +12.5%
Equal in Iron - 2.22
Equal in Potassium - 436

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.
Edamame
Edamame
6
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin B1 +112.8%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B5 +840.5%
Contains more Folate +763.9%
Contains more Vitamin A +551.7%
Contains more Vitamin C +80.3%
Contains more Vitamin B6 +107%
Equal in Vitamin B3 - 0.92
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 B1 +112.8%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B5 +840.5%
Contains more Folate +763.9%
Contains more Vitamin A +551.7%
Contains more Vitamin C +80.3%
Contains more Vitamin B6 +107%
Equal in Vitamin B3 - 0.92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Pumpkin leaves
Pumpkin leaves
Contains more Protein +278.1%
Contains more Fats +1200%
Contains more Carbs +282.4%
Contains more Water +27.6%
Equal in Other - 1.24
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 Protein +278.1%
Contains more Fats +1200%
Contains more Carbs +282.4%
Contains more Water +27.6%
Equal in Other - 1.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains more Monounsaturated Fat +2365.4%
Contains more Polyunsaturated fat +9700%
Contains less Saturated Fat -66.6%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains more Monounsaturated Fat +2365.4%
Contains more Polyunsaturated fat +9700%
Contains less Saturated Fat -66.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Pumpkin leaves Opinion
Net carbs 3.71g 2.33g Edamame
Protein 11.91g 3.15g Edamame
Fats 5.2g 0.4g Edamame
Carbs 8.91g 2.33g Edamame
Calories 121kcal 19kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Pumpkin leaves
Fiber 5.2g Edamame
Calcium 63mg 39mg Edamame
Iron 2.27mg 2.22mg Edamame
Magnesium 64mg 38mg Edamame
Phosphorus 169mg 104mg Edamame
Potassium 436mg 436mg
Sodium 6mg 11mg Edamame
Zinc 1.37mg 0.2mg Edamame
Copper 0.345mg 0.133mg Edamame
Manganese 1.024mg 0.355mg Edamame
Selenium 0.8µg 0.9µg Pumpkin leaves
Vitamin A 298IU 1942IU Pumpkin leaves
Vitamin A RAE 15µg 97µg Pumpkin leaves
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 11mg Pumpkin leaves
Vitamin B1 0.2mg 0.094mg Edamame
Vitamin B2 0.155mg 0.128mg Edamame
Vitamin B3 0.915mg 0.92mg Pumpkin leaves
Vitamin B5 0.395mg 0.042mg Edamame
Vitamin B6 0.1mg 0.207mg Pumpkin leaves
Folate 311µg 36µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.126mg 0.041mg Edamame
Threonine 0.331mg 0.156mg Edamame
Isoleucine 0.3mg 0.156mg Edamame
Leucine 0.745mg 0.318mg Edamame
Lysine 0.745mg 0.2mg Edamame
Methionine 0.141mg 0.054mg Edamame
Phenylalanine 0.488mg 0.171mg Edamame
Valine 0.324mg 0.181mg Edamame
Histidine 0.267mg 0.05mg Edamame
Trans Fat 0.009g 0g Pumpkin leaves
Saturated Fat 0.62g 0.207g Pumpkin leaves
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 0.052g Edamame
Polyunsaturated fat 2.156g 0.022g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

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

People also compare

Edamame
Edamame vs Soybean raw
Soybean raw
Edamame
Edamame vs Pea raw
Pea raw
Edamame
Edamame vs Green bean raw
Green bean raw
Pumpkin leaves
Pumpkin leaves vs Pumpkin
Pumpkin
Pumpkin leaves
Pumpkin leaves vs Pumpkin seed
Pumpkin seed
Pumpkin leaves
Pumpkin leaves vs Pumpkin flowers
Pumpkin flowers

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
42%
Edamame
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
55%
Edamame
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Pumpkin leaves
Pumpkin leaves is lower in Saturated Fat (difference - 0.413g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.