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  6. Kale vs. Pumpkin leaves

Kale vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Important differences between Kale and Pumpkin leaves

  • Kale has more Vitamin A RAE, and Vitamin C, however, Pumpkin leaves has more Iron, Phosphorus, Potassium, Folate, and Vitamin B6.
  • Kale's daily need coverage for Vitamin A RAE is 65% more.
  • Kale has 4 times more Vitamin C than Pumpkin leaves. Kale has 41mg of Vitamin C, while Pumpkin leaves have 11mg.

The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt and Pumpkin leaves, raw.

Infographic

Kale 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.
Kale
Kale
4
:
5
Pumpkin leaves
Pumpkin leaves
Contains more Calcium +84.6%
Contains more Zinc +20%
Contains more Copper +17.3%
Contains more Manganese +17.2%
Contains more Iron +146.7%
Contains more Magnesium +111.1%
Contains more Phosphorus +271.4%
Contains more Potassium +91.2%
Contains less Sodium -52.2%
Equal in Selenium - 0.9
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
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 +84.6%
Contains more Zinc +20%
Contains more Copper +17.3%
Contains more Manganese +17.2%
Contains more Iron +146.7%
Contains more Magnesium +111.1%
Contains more Phosphorus +271.4%
Contains more Potassium +91.2%
Contains less Sodium -52.2%
Equal in Selenium - 0.9

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.
Kale
Kale
5
:
5
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin A +601.4%
Contains more Vitamin C +272.7%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B1 +77.4%
Contains more Vitamin B2 +82.9%
Contains more Vitamin B3 +84%
Contains more Vitamin B6 +50%
Contains more Folate +176.9%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 A +601.4%
Contains more Vitamin C +272.7%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B1 +77.4%
Contains more Vitamin B2 +82.9%
Contains more Vitamin B3 +84%
Contains more Vitamin B6 +50%
Contains more Folate +176.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
1
:
3
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +141.6%
Contains more Protein +65.8%
Contains more Other +42.5%
Equal in Fats - 0.4
Equal in Water - 92.88
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 Carbs +141.6%
Contains more Protein +65.8%
Contains more Other +42.5%
Equal in Fats - 0.4
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -74.9%
Contains more Polyunsaturated fat +777.3%
Contains more Monounsaturated Fat +73.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 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 -74.9%
Contains more Polyunsaturated fat +777.3%
Contains more Monounsaturated Fat +73.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Pumpkin leaves Opinion
Net carbs 3.63g 2.33g Kale
Protein 1.9g 3.15g Pumpkin leaves
Fats 0.4g 0.4g
Carbs 5.63g 2.33g Kale
Calories 28kcal 19kcal Kale
Sugar 1.25g Pumpkin leaves
Fiber 2g Kale
Calcium 72mg 39mg Kale
Iron 0.9mg 2.22mg Pumpkin leaves
Magnesium 18mg 38mg Pumpkin leaves
Phosphorus 28mg 104mg Pumpkin leaves
Potassium 228mg 436mg Pumpkin leaves
Sodium 23mg 11mg Pumpkin leaves
Zinc 0.24mg 0.2mg Kale
Copper 0.156mg 0.133mg Kale
Manganese 0.416mg 0.355mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 13621IU 1942IU Kale
Vitamin A RAE 681µg 97µg Kale
Vitamin E 0.85mg Kale
Vitamin C 41mg 11mg Kale
Vitamin B1 0.053mg 0.094mg Pumpkin leaves
Vitamin B2 0.07mg 0.128mg Pumpkin leaves
Vitamin B3 0.5mg 0.92mg Pumpkin leaves
Vitamin B5 0.049mg 0.042mg Kale
Vitamin B6 0.138mg 0.207mg Pumpkin leaves
Folate 13µg 36µg Pumpkin leaves
Vitamin K 817µg Kale
Tryptophan 0.023mg 0.041mg Pumpkin leaves
Threonine 0.085mg 0.156mg Pumpkin leaves
Isoleucine 0.114mg 0.156mg Pumpkin leaves
Leucine 0.133mg 0.318mg Pumpkin leaves
Lysine 0.114mg 0.2mg Pumpkin leaves
Methionine 0.018mg 0.054mg Pumpkin leaves
Phenylalanine 0.097mg 0.171mg Pumpkin leaves
Valine 0.104mg 0.181mg Pumpkin leaves
Histidine 0.04mg 0.05mg Pumpkin leaves
Saturated Fat 0.052g 0.207g Kale
Monounsaturated Fat 0.03g 0.052g Pumpkin leaves
Polyunsaturated fat 0.193g 0.022g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Pumpkin leaves
Low Fats diet Equal
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
258%
Kale
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
22%
Kale
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.155g)
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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.