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  6. Garlic vs. Pumpkin leaves

Garlic vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Summary of differences between Garlic and Pumpkin leaves

  • Garlic has more Vitamin B6, Manganese, Selenium, Vitamin C, Copper, Calcium, Vitamin B5, Vitamin B1, and Zinc, however, Pumpkin leaves are higher in Vitamin A RAE.
  • Garlic covers your daily need of Vitamin B6 79% more than Pumpkin leaves.
  • Garlic has 16 times more Selenium than Pumpkin leaves. While Garlic has 14.2µg of Selenium, Pumpkin leaves have only 0.9µg.

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

Infographic

Garlic 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.
Garlic
Garlic
6
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Calcium +364.1%
Contains more Phosphorus +47.1%
Contains more Zinc +480%
Contains more Copper +124.8%
Contains more Manganese +371%
Contains more Selenium +1477.8%
Contains more Iron +30.6%
Contains more Magnesium +52%
Contains less Sodium -35.3%
Equal in Potassium - 436
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
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 +364.1%
Contains more Phosphorus +47.1%
Contains more Zinc +480%
Contains more Copper +124.8%
Contains more Manganese +371%
Contains more Selenium +1477.8%
Contains more Iron +30.6%
Contains more Magnesium +52%
Contains less Sodium -35.3%
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.
Garlic
Garlic
6
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin C +183.6%
Contains more Vitamin B1 +112.8%
Contains more Vitamin B5 +1319%
Contains more Vitamin B6 +496.6%
Contains more Vitamin A +21477.8%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +31.4%
Contains more Folate +1100%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 +183.6%
Contains more Vitamin B1 +112.8%
Contains more Vitamin B5 +1319%
Contains more Vitamin B6 +496.6%
Contains more Vitamin A +21477.8%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +31.4%
Contains more Folate +1100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Pumpkin leaves
Pumpkin leaves
Contains more Protein +101.9%
Contains more Fats +25%
Contains more Carbs +1318.9%
Contains more Other +21%
Contains more Water +58.6%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +101.9%
Contains more Fats +25%
Contains more Carbs +1318.9%
Contains more Other +21%
Contains more Water +58.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -57%
Contains more Polyunsaturated fat +1031.8%
Contains more Monounsaturated Fat +372.7%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 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 -57%
Contains more Polyunsaturated fat +1031.8%
Contains more Monounsaturated Fat +372.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Pumpkin leaves Opinion
Net carbs 30.96g 2.33g Garlic
Protein 6.36g 3.15g Garlic
Fats 0.5g 0.4g Garlic
Carbs 33.06g 2.33g Garlic
Calories 149kcal 19kcal Garlic
Sugar 1g Pumpkin leaves
Fiber 2.1g Garlic
Calcium 181mg 39mg Garlic
Iron 1.7mg 2.22mg Pumpkin leaves
Magnesium 25mg 38mg Pumpkin leaves
Phosphorus 153mg 104mg Garlic
Potassium 401mg 436mg Pumpkin leaves
Sodium 17mg 11mg Pumpkin leaves
Zinc 1.16mg 0.2mg Garlic
Copper 0.299mg 0.133mg Garlic
Manganese 1.672mg 0.355mg Garlic
Selenium 14.2µg 0.9µg Garlic
Vitamin A 9IU 1942IU Pumpkin leaves
Vitamin A RAE 0µg 97µg Pumpkin leaves
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 11mg Garlic
Vitamin B1 0.2mg 0.094mg Garlic
Vitamin B2 0.11mg 0.128mg Pumpkin leaves
Vitamin B3 0.7mg 0.92mg Pumpkin leaves
Vitamin B5 0.596mg 0.042mg Garlic
Vitamin B6 1.235mg 0.207mg Garlic
Folate 3µg 36µg Pumpkin leaves
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg 0.041mg Garlic
Threonine 0.157mg 0.156mg Garlic
Isoleucine 0.217mg 0.156mg Garlic
Leucine 0.308mg 0.318mg Pumpkin leaves
Lysine 0.273mg 0.2mg Garlic
Methionine 0.076mg 0.054mg Garlic
Phenylalanine 0.183mg 0.171mg Garlic
Valine 0.291mg 0.181mg Garlic
Histidine 0.113mg 0.05mg Garlic
Saturated Fat 0.089g 0.207g Garlic
Monounsaturated Fat 0.011g 0.052g Pumpkin leaves
Polyunsaturated fat 0.249g 0.022g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
67%
Garlic
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 30)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.118g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.