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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
17%
Minerals Daily Need Coverage Score
26%
31%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.167g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.