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Pumpkin leaves vs. Amaranth leaves — In-Depth Nutrition Comparison

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Differences between pumpkin leaves and amaranth leaves

  • Pumpkin leaves have more phosphorus and vitamin B1, while amaranth leaves have more vitamin C, manganese, vitamin A, calcium, folate, zinc, and potassium.
  • Amaranth leaves' daily need coverage for vitamin C is 36% higher.
  • Amaranth leaves contain 3 times less vitamin B1 than pumpkin leaves. Pumpkin leaves contain 0.094mg of vitamin B1, while amaranth leaves contain 0.027mg.

The food types used in this comparison are Pumpkin leaves, raw and Amaranth leaves, raw.

Infographic

Pumpkin leaves vs Amaranth leaves 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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more PhosphorusPhosphorus +108%
Contains less SodiumSodium -45%
Contains more MagnesiumMagnesium +44.7%
Contains more CalciumCalcium +451.3%
Contains more PotassiumPotassium +40.1%
Contains more CopperCopper +21.8%
Contains more ZincZinc +350%
Contains more ManganeseManganese +149.3%
~equal in Iron ~2.32mg
~equal in Selenium ~0.9µg

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% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
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 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin B1Vitamin B1 +248.1%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin CVitamin C +293.6%
Contains more Vitamin AVitamin A +50.5%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more FolateFolate +136.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.192mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Amaranth leaves DV% diff.
Vitamin K 1140µg 950%
Vitamin C 11mg 43.3mg 36%
Manganese 0.355mg 0.885mg 23%
Calcium 39mg 215mg 18%
Folate 36µg 85µg 12%
Phosphorus 104mg 50mg 8%
Vitamin B1 0.094mg 0.027mg 6%
Zinc 0.2mg 0.9mg 6%
Potassium 436mg 611mg 5%
Vitamin A 97µg 146µg 5%
Magnesium 38mg 55mg 4%
Copper 0.133mg 0.162mg 3%
Vitamin B2 0.128mg 0.158mg 2%
Vitamin B3 0.92mg 0.658mg 2%
Vitamin B6 0.207mg 0.192mg 1%
Iron 2.22mg 2.32mg 1%
Carbs 2.33g 4.02g 1%
Saturated fat 0.207g 0.091g 1%
Polyunsaturated fat 0.022g 0.147g 1%
Protein 3.15g 2.46g 1%
Calories 19kcal 23kcal 0%
Fats 0.4g 0.33g 0%
Net carbs 2.33g 4.02g N/A
Sodium 11mg 20mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.042mg 0.064mg 0%
Monounsaturated fat 0.052g 0.076g 0%
Tryptophan 0.041mg 0.031mg 0%
Threonine 0.156mg 0.099mg 0%
Isoleucine 0.156mg 0.119mg 0%
Leucine 0.318mg 0.195mg 0%
Lysine 0.2mg 0.127mg 0%
Methionine 0.054mg 0.036mg 0%
Phenylalanine 0.171mg 0.133mg 0%
Valine 0.181mg 0.137mg 0%
Histidine 0.05mg 0.052mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more ProteinProtein +28%
Contains more FatsFats +21.2%
Contains more CarbsCarbs +72.5%
Contains more OtherOther +21%
~equal in Water ~91.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +46.2%
Contains more Poly. FatPolyunsaturated fat +568.2%

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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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.