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  6. Grape leaves vs. Pumpkin flowers

Grape leaves vs. Pumpkin flowers — In-Depth Nutrition Comparison

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Significant differences between Grape leaves and Pumpkin flowers

  • Grape leaves have more Vitamin A RAE, Calcium, Iron, Vitamin B2, Magnesium, Vitamin B3, Folate, and Phosphorus, however, Pumpkin flowers are richer in Vitamin C.
  • Grape leaves covers your daily Vitamin A RAE needs 142% more than Pumpkin flowers.
  • Pumpkin flowers have 9 times less Calcium than Grape leaves. Grape leaves have 363mg of Calcium, while Pumpkin flowers have 39mg.

Specific food types used in this comparison are Grape leaves, raw and Pumpkin flowers, raw.

Infographic

Grape leaves vs Pumpkin flowers 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.
Grape leaves
Grape leaves
9
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Calcium +830.8%
Contains more Iron +275.7%
Contains more Magnesium +295.8%
Contains more Phosphorus +85.7%
Contains more Potassium +57.2%
Contains more Selenium +28.6%
Contains less Sodium -44.4%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Pumpkin flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +830.8%
Contains more Iron +275.7%
Contains more Magnesium +295.8%
Contains more Phosphorus +85.7%
Contains more Potassium +57.2%
Contains more Selenium +28.6%
Contains less Sodium -44.4%

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.
Grape leaves
Grape leaves
8
:
2
Pumpkin flowers
Pumpkin flowers
Contains more Vitamin A +1313.5%
Contains more Vitamin B2 +372%
Contains more Vitamin B3 +242.3%
Contains more Folate +40.7%
Contains more Vitamin C +152.3%
Equal in Vitamin B1 - 0.042
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Pumpkin flowers
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% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Contains more Vitamin A +1313.5%
Contains more Vitamin B2 +372%
Contains more Vitamin B3 +242.3%
Contains more Folate +40.7%
Contains more Vitamin C +152.3%
Equal in Vitamin B1 - 0.042

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Protein +443.7%
Contains more Fats +2928.6%
Contains more Carbs +427.7%
Contains more Other +251.1%
Contains more Water +29.8%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Pumpkin flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +443.7%
Contains more Fats +2928.6%
Contains more Carbs +427.7%
Contains more Other +251.1%
Contains more Water +29.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +26525%
Contains less Saturated Fat -89.3%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Pumpkin flowers
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +26525%
Contains less Saturated Fat -89.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Pumpkin flowers Opinion
Net carbs 6.31g 3.28g Grape leaves
Protein 5.6g 1.03g Grape leaves
Fats 2.12g 0.07g Grape leaves
Carbs 17.31g 3.28g Grape leaves
Calories 93kcal 15kcal Grape leaves
Sugar 6.3g Pumpkin flowers
Fiber 11g Grape leaves
Calcium 363mg 39mg Grape leaves
Iron 2.63mg 0.7mg Grape leaves
Magnesium 95mg 24mg Grape leaves
Phosphorus 91mg 49mg Grape leaves
Potassium 272mg 173mg Grape leaves
Sodium 9mg 5mg Pumpkin flowers
Zinc 0.67mg Grape leaves
Copper 0.415mg Grape leaves
Manganese 2.855mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 1947IU Grape leaves
Vitamin A RAE 1376µg 97µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 11.1mg 28mg Pumpkin flowers
Vitamin B1 0.04mg 0.042mg Pumpkin flowers
Vitamin B2 0.354mg 0.075mg Grape leaves
Vitamin B3 2.362mg 0.69mg Grape leaves
Vitamin B5 0.231mg Grape leaves
Vitamin B6 0.4mg Grape leaves
Folate 83µg 59µg Grape leaves
Vitamin K 108.6µg Grape leaves
Saturated Fat 0.336g 0.036g Pumpkin flowers
Monounsaturated Fat 0.081g 0.009g Grape leaves
Polyunsaturated fat 1.065g 0.004g Grape leaves

Which food is preferable for your diet?

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

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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
192%
Grape leaves
25%
Pumpkin flowers
Minerals Daily Need Coverage Score
87%
Grape leaves
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.3g)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $2.8)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
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 ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients
  2. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.