Pumpkin leaves vs. Arugula — In-Depth Nutrition Comparison
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What are the differences between pumpkin leaves and arugula?
- Pumpkin leaves are higher in vitamin B6, iron, phosphorus, and copper; however, arugula is richer in folate, calcium, and vitamin B5.
- Arugula's daily need coverage for folate is 15% more.
- Arugula contains 3 times less vitamin B3 than pumpkin leaves. Pumpkin leaves contain 0.92mg of vitamin B3, while arugula contains 0.305mg.
We used Pumpkin leaves, raw and Arugula, raw types in this article.
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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 PotassiumPotassium | +18.2% |
| Contains more IronIron | +52.1% |
| Contains more CopperCopper | +75% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -59.3% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +23.7% |
| Contains more CalciumCalcium | +310.3% |
| Contains more ZincZinc | +135% |
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 B1Vitamin B1 | +113.6% |
| Contains more Vitamin B2Vitamin B2 | +48.8% |
| Contains more Vitamin B3Vitamin B3 | +201.6% |
| Contains more Vitamin B6Vitamin B6 | +183.6% |
| Contains more Vitamin CVitamin C | +36.4% |
| Contains more Vitamin AVitamin A | +22.7% |
| Contains more Vitamin B5Vitamin B5 | +940.5% |
| Contains more FolateFolate | +169.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
| Contains more ProteinProtein | +22.1% |
| Contains more FatsFats | +65% |
| Contains more CarbsCarbs | +56.7% |
| Contains more OtherOther | +12.9% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.207 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.022 g
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Poly. FatPolyunsaturated fat | +1350% |
~equal in
Monounsaturated fat
~0.049g
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 | 108.6µg | 91% | |
| Folate | 36µg | 97µg | 15% |
| Calcium | 39mg | 160mg | 12% |
| Vitamin B6 | 0.207mg | 0.073mg | 10% |
| Iron | 2.22mg | 1.46mg | 10% |
| Vitamin B5 | 0.042mg | 0.437mg | 8% |
| Phosphorus | 104mg | 52mg | 7% |
| Fiber | 1.6g | 6% | |
| Copper | 0.133mg | 0.076mg | 6% |
| Vitamin C | 11mg | 15mg | 4% |
| Vitamin B3 | 0.92mg | 0.305mg | 4% |
| Vitamin B1 | 0.094mg | 0.044mg | 4% |
| Choline | 15.3mg | 3% | |
| Vitamin E | 0.43mg | 3% | |
| Vitamin B2 | 0.128mg | 0.086mg | 3% |
| Potassium | 436mg | 369mg | 2% |
| Magnesium | 38mg | 47mg | 2% |
| Zinc | 0.2mg | 0.47mg | 2% |
| Vitamin A | 97µg | 119µg | 2% |
| Polyunsaturated fat | 0.022g | 0.319g | 2% |
| Saturated fat | 0.207g | 0.086g | 1% |
| Sodium | 11mg | 27mg | 1% |
| Manganese | 0.355mg | 0.321mg | 1% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Protein | 3.15g | 2.58g | 1% |
| Calories | 19kcal | 25kcal | 0% |
| Fats | 0.4g | 0.66g | 0% |
| Carbs | 2.33g | 3.65g | 0% |
| Net carbs | 2.33g | 2.05g | N/A |
| Sugar | 2.05g | N/A | |
| Monounsaturated fat | 0.052g | 0.049g | 0% |
| Tryptophan | 0.041mg | 0% | |
| Threonine | 0.156mg | 0% | |
| Isoleucine | 0.156mg | 0% | |
| Leucine | 0.318mg | 0% | |
| Lysine | 0.2mg | 0% | |
| Methionine | 0.054mg | 0% | |
| Phenylalanine | 0.171mg | 0% | |
| Valine | 0.181mg | 0% | |
| Histidine | 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
17%
41%
Minerals Daily Need Coverage Score
31%
28%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 16mg)
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?
Arugula is lower in Saturated fat (difference - 0.121g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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?
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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.