Garden asparagus vs. Pumpkin leaves — In-Depth Nutrition Comparison
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How are Garden asparagus and Pumpkin leaves different?
- Garden asparagus is higher in Copper, however, Pumpkin leaves are richer in Vitamin B6, Manganese, Phosphorus, Potassium, Vitamin A RAE, Vitamin C, and Magnesium.
Asparagus, raw and Pumpkin leaves, raw are the varieties used in this article.
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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
less
Sodium
-81.8%
Contains
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Zinc
+170%
Contains
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Copper
+42.1%
Contains
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Selenium
+155.6%
Contains
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Calcium
+62.5%
Contains
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Magnesium
+171.4%
Contains
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Phosphorus
+100%
Contains
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Potassium
+115.8%
Contains
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Manganese
+124.7%
Equal in Iron - 2.22
Contains
less
Sodium
-81.8%
Contains
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Zinc
+170%
Contains
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Copper
+42.1%
Contains
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Selenium
+155.6%
Contains
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Calcium
+62.5%
Contains
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Magnesium
+171.4%
Contains
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Phosphorus
+100%
Contains
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Potassium
+115.8%
Contains
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Manganese
+124.7%
Equal in Iron - 2.22
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 B1
+52.1%
Contains
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Vitamin B2
+10.2%
Contains
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Vitamin B5
+552.4%
Contains
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Folate
+44.4%
Contains
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Vitamin A
+156.9%
Contains
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Vitamin C
+96.4%
Contains
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Vitamin B6
+127.5%
Equal in Vitamin B2 - 0.128
Equal in Vitamin B3 - 0.92
Contains
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Vitamin B1
+52.1%
Contains
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Vitamin B2
+10.2%
Contains
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Vitamin B5
+552.4%
Contains
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Folate
+44.4%
Contains
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Vitamin A
+156.9%
Contains
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Vitamin C
+96.4%
Contains
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Vitamin B6
+127.5%
Equal in Vitamin B2 - 0.128
Equal in Vitamin B3 - 0.92
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+66.5%
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Protein
+43.2%
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Fats
+233.3%
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Other
+113.8%
Equal in Water - 92.88
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 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
+66.5%
Contains
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Protein
+43.2%
Contains
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Fats
+233.3%
Contains
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Other
+113.8%
Equal in Water - 92.88
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-80.7%
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Polyunsaturated fat
+127.3%
Contains
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Monounsaturated Fat
+∞%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Contains
less
Saturated Fat
-80.7%
Contains
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Polyunsaturated fat
+127.3%
Contains
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Monounsaturated Fat
+∞%
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.78g | 2.33g |
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| Protein | 2.2g | 3.15g |
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| Fats | 0.12g | 0.4g |
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| Carbs | 3.88g | 2.33g |
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| Calories | 20kcal | 19kcal |
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| Fructose | 1g |
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| Sugar | 1.88g |
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| Fiber | 2.1g |
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| Calcium | 24mg | 39mg |
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| Iron | 2.14mg | 2.22mg |
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| Magnesium | 14mg | 38mg |
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| Phosphorus | 52mg | 104mg |
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| Potassium | 202mg | 436mg |
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| Sodium | 2mg | 11mg |
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| Zinc | 0.54mg | 0.2mg |
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| Copper | 0.189mg | 0.133mg |
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| Manganese | 0.158mg | 0.355mg |
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| Selenium | 2.3µg | 0.9µg |
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| Vitamin A | 756IU | 1942IU |
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| Vitamin A RAE | 38µg | 97µg |
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| Vitamin E | 1.13mg |
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| Vitamin C | 5.6mg | 11mg |
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| Vitamin B1 | 0.143mg | 0.094mg |
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| Vitamin B2 | 0.141mg | 0.128mg |
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| Vitamin B3 | 0.978mg | 0.92mg |
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| Vitamin B5 | 0.274mg | 0.042mg |
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| Vitamin B6 | 0.091mg | 0.207mg |
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| Folate | 52µg | 36µg |
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| Vitamin K | 41.6µg |
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| Tryptophan | 0.027mg | 0.041mg |
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| Threonine | 0.084mg | 0.156mg |
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| Isoleucine | 0.075mg | 0.156mg |
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| Leucine | 0.128mg | 0.318mg |
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| Lysine | 0.104mg | 0.2mg |
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| Methionine | 0.031mg | 0.054mg |
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| Phenylalanine | 0.075mg | 0.171mg |
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| Valine | 0.115mg | 0.181mg |
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| Histidine | 0.049mg | 0.05mg |
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| Saturated Fat | 0.04g | 0.207g |
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| Monounsaturated Fat | 0g | 0.052g |
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| Polyunsaturated fat | 0.05g | 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
29%
25%
Minerals Daily Need Coverage Score
25%
31%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves is cheaper (difference - $4)
Which food is richer in minerals?
Pumpkin leaves is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.167g)
Which food is richer in vitamins?
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)