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  6. Grape leaves vs. Pumpkin seeds

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

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What are the differences between grape leaves and pumpkin seeds?

  • Grape leaves are higher in vitamin A, manganese, calcium, vitamin B6, and vitamin B2, yet pumpkin seeds are higher in zinc, magnesium, copper, fiber, and potassium.
  • Grape leaves' daily need coverage for vitamin A is 549% more.
  • Grape leaves have 11 times more vitamin B6 than pumpkin seeds. While grape leaves have 0.4mg of vitamin B6, pumpkin seeds have only 0.037mg.

We used Grape leaves, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

Infographic

Grape leaves vs Pumpkin seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +560%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +475.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +175.8%
Contains more PotassiumPotassium +237.9%
Contains more IronIron +25.9%
Contains more CopperCopper +66.3%
Contains more ZincZinc +1437.3%
~equal in Phosphorus ~92mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +3600%
Contains more Vitamin AVitamin A +45766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +580.8%
Contains more Vitamin B3Vitamin B3 +725.9%
Contains more Vitamin B5Vitamin B5 +312.5%
Contains more Vitamin B6Vitamin B6 +981.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +822.2%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Pumpkin seeds DV% diff.
Vitamin A 1376µg 3µg 153%
Manganese 2.855mg 0.496mg 103%
Vitamin K 108.6µg 91%
Zinc 0.67mg 10.3mg 88%
Polyunsaturated fat 1.065g 8.844g 52%
Magnesium 95mg 262mg 40%
Calcium 363mg 55mg 31%
Copper 0.415mg 0.69mg 31%
Fiber 11g 18.4g 30%
Vitamin B6 0.4mg 0.037mg 28%
Fats 2.12g 19.4g 27%
Protein 5.6g 18.55g 26%
Vitamin B2 0.354mg 0.052mg 23%
Potassium 272mg 919mg 19%
Folate 83µg 9µg 19%
Calories 93kcal 446kcal 18%
Saturated fat 0.336g 3.67g 15%
Monounsaturated fat 0.081g 6.032g 15%
Vitamin E 2mg 13%
Vitamin B3 2.362mg 0.286mg 13%
Vitamin C 11.1mg 0.3mg 12%
Carbs 17.31g 53.75g 12%
Iron 2.63mg 3.31mg 9%
Vitamin B5 0.231mg 0.056mg 4%
Selenium 0.9µg 2%
Choline 12.8mg 2%
Vitamin B1 0.04mg 0.034mg 1%
Net carbs 6.31g 35.35g N/A
Sugar 6.3g N/A
Phosphorus 91mg 92mg 0%
Sodium 9mg 18mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1529.3%
Contains more ProteinProtein +231.3%
Contains more FatsFats +815.1%
Contains more CarbsCarbs +210.5%
Contains more OtherOther +130.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +7346.9%
Contains more Poly. FatPolyunsaturated fat +730.4%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.