Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin leaves vs. Basil — In-Depth Nutrition Comparison

Compare

Important differences between Pumpkin leaves and Basil

  • Pumpkin leaves have more Phosphorus, however, Basil have more Manganese, Copper, Vitamin A RAE, Calcium, Iron, Folate, Vitamin C, Magnesium, and Zinc.
  • Basil's daily need coverage for Manganese is 34% more.
  • Pumpkin leaves have 2 times more Phosphorus than Basil. Pumpkin leaves have 104mg of Phosphorus, while Basil has 56mg.

The food varieties used in the comparison are Pumpkin leaves, raw and Basil, fresh.

Infographic

Pumpkin leaves vs Basil 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.
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%
Basil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more PotassiumPotassium +47.8%
Contains more PhosphorusPhosphorus +85.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +353.8%
Contains more IronIron +42.8%
Contains more CopperCopper +189.5%
Contains more ZincZinc +305%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +223.4%

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% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Basil
7
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 60% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin B1Vitamin B1 +176.5%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more Vitamin B6Vitamin B6 +33.5%
Contains more Vitamin CVitamin C +63.6%
Contains more Vitamin AVitamin A +171.6%
Contains more Vitamin B5Vitamin B5 +397.6%
Contains more FolateFolate +88.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.902mg
~equal in Vitamin B12 ~0µg

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
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more FatsFats +60%
Contains more CarbsCarbs +13.7%
Contains more OtherOther +21%
~equal in Protein ~3.15g
~equal in Water ~92.06g

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
Basil
3
8% 17% 75%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains less Sat. FatSaturated Fat -80.2%
Contains more Mono. FatMonounsaturated Fat +69.2%
Contains more Poly. FatPolyunsaturated fat +1668.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Basil Opinion
Calories 19kcal 23kcal Basil
Protein 3.15g 3.15g
Fats 0.4g 0.64g Basil
Vitamin C 11mg 18mg Basil
Net carbs 2.33g 1.05g Pumpkin leaves
Carbs 2.33g 2.65g Basil
Magnesium 38mg 64mg Basil
Calcium 39mg 177mg Basil
Potassium 436mg 295mg Pumpkin leaves
Iron 2.22mg 3.17mg Basil
Sugar 0.3g Pumpkin leaves
Fiber 1.6g Basil
Copper 0.133mg 0.385mg Basil
Zinc 0.2mg 0.81mg Basil
Phosphorus 104mg 56mg Pumpkin leaves
Sodium 11mg 4mg Basil
Vitamin A 1942IU 5275IU Basil
Vitamin A RAE 97µg 264µg Basil
Vitamin E 0.8mg Basil
Manganese 0.355mg 1.148mg Basil
Selenium 0.9µg 0.3µg Pumpkin leaves
Vitamin B1 0.094mg 0.034mg Pumpkin leaves
Vitamin B2 0.128mg 0.076mg Pumpkin leaves
Vitamin B3 0.92mg 0.902mg Pumpkin leaves
Vitamin B5 0.042mg 0.209mg Basil
Vitamin B6 0.207mg 0.155mg Pumpkin leaves
Vitamin K 414.8µg Basil
Folate 36µg 68µg Basil
Choline 11.4mg Basil
Saturated Fat 0.207g 0.041g Basil
Monounsaturated Fat 0.052g 0.088g Basil
Polyunsaturated fat 0.022g 0.389g Basil
Tryptophan 0.041mg 0.039mg Pumpkin leaves
Threonine 0.156mg 0.104mg Pumpkin leaves
Isoleucine 0.156mg 0.104mg Pumpkin leaves
Leucine 0.318mg 0.191mg Pumpkin leaves
Lysine 0.2mg 0.11mg Pumpkin leaves
Methionine 0.054mg 0.036mg Pumpkin leaves
Phenylalanine 0.171mg 0.13mg Pumpkin leaves
Valine 0.181mg 0.127mg Pumpkin leaves
Histidine 0.05mg 0.051mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
23%
Pumpkin leaves
121%
Basil
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
57%
Basil

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 70)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.166g)
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?
?
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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.