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  6. Ginger vs. Pumpkin leaves

Ginger vs. Pumpkin leaves — In-Depth Nutrition Comparison

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The main differences between Ginger and Pumpkin leaves

  • Ginger is richer in Copper, yet Pumpkin leaves are richer in Iron, Vitamin A RAE, Phosphorus, Vitamin B2, Vitamin C, Folate, Vitamin B1, and Manganese.
  • Daily need coverage for Iron from Pumpkin leaves is 20% higher.
  • Ginger contains 2 times more Copper than Pumpkin leaves. Ginger contains 0.226mg of Copper, while Pumpkin leaves contain 0.133mg.

Food types used in this article are Ginger root, raw and Pumpkin leaves, raw.

Infographic

Ginger 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.
Ginger
Ginger
3
:
7
Pumpkin leaves
Pumpkin leaves
Contains more Magnesium +13.2%
Contains more Zinc +70%
Contains more Copper +69.9%
Contains more Calcium +143.8%
Contains more Iron +270%
Contains more Phosphorus +205.9%
Contains less Sodium -15.4%
Contains more Manganese +55%
Contains more Selenium +28.6%
Equal in Potassium - 436
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 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 Magnesium +13.2%
Contains more Zinc +70%
Contains more Copper +69.9%
Contains more Calcium +143.8%
Contains more Iron +270%
Contains more Phosphorus +205.9%
Contains less Sodium -15.4%
Contains more Manganese +55%
Contains more Selenium +28.6%
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.
Ginger
Ginger
3
:
7
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin B5 +383.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +120%
Contains more Vitamin B1 +276%
Contains more Vitamin B2 +276.5%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B6 +29.4%
Contains more Folate +227.3%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
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 B5 +383.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +120%
Contains more Vitamin B1 +276%
Contains more Vitamin B2 +276.5%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B6 +29.4%
Contains more Folate +227.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
:
3
Pumpkin leaves
Pumpkin leaves
Contains more Fats +87.5%
Contains more Carbs +662.7%
Contains more Protein +73.1%
Contains more Water +17.7%
Contains more Other +61%
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 Fats +87.5%
Contains more Carbs +662.7%
Contains more Protein +73.1%
Contains more Water +17.7%
Contains more Other +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
3
:
0
Pumpkin leaves
Pumpkin leaves
Contains more Monounsaturated Fat +196.2%
Contains more Polyunsaturated fat +600%
Equal in Saturated Fat - 0.207
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 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 +196.2%
Contains more Polyunsaturated fat +600%
Equal in Saturated Fat - 0.207

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Pumpkin leaves Opinion
Net carbs 15.77g 2.33g Ginger
Protein 1.82g 3.15g Pumpkin leaves
Fats 0.75g 0.4g Ginger
Carbs 17.77g 2.33g Ginger
Calories 80kcal 19kcal Ginger
Sugar 1.7g Pumpkin leaves
Fiber 2g Ginger
Calcium 16mg 39mg Pumpkin leaves
Iron 0.6mg 2.22mg Pumpkin leaves
Magnesium 43mg 38mg Ginger
Phosphorus 34mg 104mg Pumpkin leaves
Potassium 415mg 436mg Pumpkin leaves
Sodium 13mg 11mg Pumpkin leaves
Zinc 0.34mg 0.2mg Ginger
Copper 0.226mg 0.133mg Ginger
Manganese 0.229mg 0.355mg Pumpkin leaves
Selenium 0.7µg 0.9µg Pumpkin leaves
Vitamin A 0IU 1942IU Pumpkin leaves
Vitamin A RAE 0µg 97µg Pumpkin leaves
Vitamin E 0.26mg Ginger
Vitamin C 5mg 11mg Pumpkin leaves
Vitamin B1 0.025mg 0.094mg Pumpkin leaves
Vitamin B2 0.034mg 0.128mg Pumpkin leaves
Vitamin B3 0.75mg 0.92mg Pumpkin leaves
Vitamin B5 0.203mg 0.042mg Ginger
Vitamin B6 0.16mg 0.207mg Pumpkin leaves
Folate 11µg 36µg Pumpkin leaves
Vitamin K 0.1µg Ginger
Tryptophan 0.012mg 0.041mg Pumpkin leaves
Threonine 0.036mg 0.156mg Pumpkin leaves
Isoleucine 0.051mg 0.156mg Pumpkin leaves
Leucine 0.074mg 0.318mg Pumpkin leaves
Lysine 0.057mg 0.2mg Pumpkin leaves
Methionine 0.013mg 0.054mg Pumpkin leaves
Phenylalanine 0.045mg 0.171mg Pumpkin leaves
Valine 0.073mg 0.181mg Pumpkin leaves
Histidine 0.03mg 0.05mg Pumpkin leaves
Saturated Fat 0.203g 0.207g Ginger
Monounsaturated Fat 0.154g 0.052g Ginger
Polyunsaturated fat 0.154g 0.022g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
23%
Ginger
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 10)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.5)
Which food is richer in vitamins?
Pumpkin leaves
Pumpkin leaves is relatively richer in vitamins
Which food is lower in Saturated Fat?
Ginger
Ginger is lower in Saturated Fat (difference - 0.004g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.