Leek vs. Pumpkin leaves — In-Depth Nutrition Comparison
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The main differences between leek and pumpkin leaves
- Leek is richer in folate and manganese, yet pumpkin leaves are richer in phosphorus, vitamin B2, potassium, and vitamin A.
- Leek contains 2 times more folate than pumpkin leaves. Leek contains 64µg of folate, while pumpkin leaves contain 36µg.
Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Pumpkin leaves, raw.
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.
| Contains more CalciumCalcium | +51.3% |
| Contains more ManganeseManganese | +35.5% |
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more PotassiumPotassium | +142.2% |
| Contains more CopperCopper | +10.8% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +197.1% |
| Contains less SodiumSodium | -45% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +233.3% |
| Contains more Vitamin B6Vitamin B6 | +12.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +77.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +16.9% |
| Contains more Vitamin B1Vitamin B1 | +56.7% |
| Contains more Vitamin B2Vitamin B2 | +326.7% |
| Contains more Vitamin B3Vitamin B3 | +130% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 39% | |
| Phosphorus | 35mg | 104mg | 10% |
| Potassium | 180mg | 436mg | 8% |
| Vitamin B2 | 0.03mg | 0.128mg | 8% |
| Folate | 64µg | 36µg | 7% |
| Fiber | 1.8g | 7% | |
| Vitamin E | 0.92mg | 6% | |
| Manganese | 0.481mg | 0.355mg | 5% |
| Carbs | 14.15g | 2.33g | 4% |
| Vitamin B1 | 0.06mg | 0.094mg | 3% |
| Vitamin B3 | 0.4mg | 0.92mg | 3% |
| Protein | 1.5g | 3.15g | 3% |
| Choline | 9.5mg | 2% | |
| Vitamin B6 | 0.233mg | 0.207mg | 2% |
| Vitamin B5 | 0.14mg | 0.042mg | 2% |
| Calories | 61kcal | 19kcal | 2% |
| Vitamin A | 83µg | 97µg | 2% |
| Iron | 2.1mg | 2.22mg | 2% |
| Magnesium | 28mg | 38mg | 2% |
| Calcium | 59mg | 39mg | 2% |
| Polyunsaturated fat | 0.166g | 0.022g | 1% |
| Vitamin C | 12mg | 11mg | 1% |
| Saturated fat | 0.04g | 0.207g | 1% |
| Copper | 0.12mg | 0.133mg | 1% |
| Zinc | 0.12mg | 0.2mg | 1% |
| Fats | 0.3g | 0.4g | 0% |
| Net carbs | 12.35g | 2.33g | N/A |
| Sugar | 3.9g | N/A | |
| Sodium | 20mg | 11mg | 0% |
| Selenium | 1µg | 0.9µg | 0% |
| Monounsaturated fat | 0.004g | 0.052g | 0% |
| Tryptophan | 0.012mg | 0.041mg | 0% |
| Threonine | 0.063mg | 0.156mg | 0% |
| Isoleucine | 0.052mg | 0.156mg | 0% |
| Leucine | 0.096mg | 0.318mg | 0% |
| Lysine | 0.078mg | 0.2mg | 0% |
| Methionine | 0.018mg | 0.054mg | 0% |
| Phenylalanine | 0.055mg | 0.171mg | 0% |
| Valine | 0.056mg | 0.181mg | 0% |
| Histidine | 0.025mg | 0.05mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
| Contains more CarbsCarbs | +507.3% |
| Contains more ProteinProtein | +110% |
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +11.9% |
| Contains more OtherOther | +18.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
Saturated fat:
Sat. Fat
0.207 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.022 g
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Poly. FatPolyunsaturated fat | +654.5% |
| Contains more Mono. FatMonounsaturated fat | +1200% |
