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Pumpkin leaves vs. Rapini — In-Depth Nutrition Comparison

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The main differences between Pumpkin leaves and Rapini

  • Pumpkin leaves are richer in Copper, and Potassium, yet Rapini is richer in Folate, Vitamin C, Calcium, Vitamin B1, Vitamin B5, and Zinc.
  • Daily need coverage for Folate from Rapini is 12% higher.
  • Pumpkin leaves contain 3 times more Copper than Rapini. Pumpkin leaves contain 0.133mg of Copper, while Rapini contains 0.042mg.

Food types used in this article are Pumpkin leaves, raw and Broccoli raab, raw.

Infographic

Pumpkin leaves vs Rapini 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%
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +122.4%
Contains more CopperCopper +216.7%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -66.7%
Contains more CalciumCalcium +176.9%
Contains more ZincZinc +285%
Contains more ManganeseManganese +11.3%
Contains more SeleniumSelenium +11.1%
~equal in Iron ~2.14mg

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%
Rapini
9
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 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more Vitamin CVitamin C +83.6%
Contains more Vitamin AVitamin A +35%
Contains more Vitamin B1Vitamin B1 +72.3%
Contains more Vitamin B3Vitamin B3 +32.7%
Contains more Vitamin B5Vitamin B5 +666.7%
Contains more FolateFolate +130.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.129mg
~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
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more OtherOther +31.9%
Contains more FatsFats +22.5%
Contains more CarbsCarbs +22.3%
~equal in Protein ~3.17g
~equal in Water ~92.55g

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
Rapini
2
24% 13% 63%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated Fat +100%
Contains less Sat. FatSaturated Fat -75.8%
Contains more Poly. FatPolyunsaturated fat +490.9%

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 Rapini
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Rapini Opinion
Calories 19kcal 22kcal Rapini
Protein 3.15g 3.17g Rapini
Fats 0.4g 0.49g Rapini
Vitamin C 11mg 20.2mg Rapini
Net carbs 2.33g 0.15g Pumpkin leaves
Carbs 2.33g 2.85g Rapini
Magnesium 38mg 22mg Pumpkin leaves
Calcium 39mg 108mg Rapini
Potassium 436mg 196mg Pumpkin leaves
Iron 2.22mg 2.14mg Pumpkin leaves
Sugar 0.38g Pumpkin leaves
Fiber 2.7g Rapini
Copper 0.133mg 0.042mg Pumpkin leaves
Zinc 0.2mg 0.77mg Rapini
Phosphorus 104mg 73mg Pumpkin leaves
Sodium 11mg 33mg Pumpkin leaves
Vitamin A 1942IU 2622IU Rapini
Vitamin A RAE 97µg 131µg Rapini
Vitamin E 1.62mg Rapini
Manganese 0.355mg 0.395mg Rapini
Selenium 0.9µg 1µg Rapini
Vitamin B1 0.094mg 0.162mg Rapini
Vitamin B2 0.128mg 0.129mg Rapini
Vitamin B3 0.92mg 1.221mg Rapini
Vitamin B5 0.042mg 0.322mg Rapini
Vitamin B6 0.207mg 0.171mg Pumpkin leaves
Vitamin K 224µg Rapini
Folate 36µg 83µg Rapini
Choline 18.3mg Rapini
Saturated Fat 0.207g 0.05g Rapini
Monounsaturated Fat 0.052g 0.026g Pumpkin leaves
Polyunsaturated fat 0.022g 0.13g Rapini
Tryptophan 0.041mg 0.043mg Rapini
Threonine 0.156mg 0.106mg Pumpkin leaves
Isoleucine 0.156mg 0.104mg Pumpkin leaves
Leucine 0.318mg 0.17mg Pumpkin leaves
Lysine 0.2mg 0.198mg Pumpkin leaves
Methionine 0.054mg 0.048mg Pumpkin leaves
Phenylalanine 0.171mg 0.128mg Pumpkin leaves
Valine 0.181mg 0.153mg Pumpkin leaves
Histidine 0.05mg 0.066mg Rapini
Fructose 0.17g Rapini

Which food is preferable for your diet?

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

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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
23%
Pumpkin leaves
80%
Rapini
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
27%
Rapini

Comparison summary

Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.157g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.4)
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.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.