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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 vitamin A, folate, vitamin C, calcium, vitamin B1, vitamin B5, and zinc.
  • Daily need coverage for vitamin A for rapini is 14% 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% 32% 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% 44% 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 +35.1%
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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Rapini DV% diff.
Vitamin K 224µg 187%
Folate 36µg 83µg 12%
Fiber 2.7g 11%
Vitamin E 1.62mg 11%
Vitamin C 11mg 20.2mg 10%
Copper 0.133mg 0.042mg 10%
Potassium 436mg 196mg 7%
Calcium 39mg 108mg 7%
Vitamin B1 0.094mg 0.162mg 6%
Vitamin B5 0.042mg 0.322mg 6%
Zinc 0.2mg 0.77mg 5%
Magnesium 38mg 22mg 4%
Phosphorus 104mg 73mg 4%
Vitamin A 97µg 131µg 4%
Choline 18.3mg 3%
Vitamin B6 0.207mg 0.171mg 3%
Vitamin B3 0.92mg 1.221mg 2%
Manganese 0.355mg 0.395mg 2%
Iron 2.22mg 2.14mg 1%
Sodium 11mg 33mg 1%
Saturated fat 0.207g 0.05g 1%
Polyunsaturated fat 0.022g 0.13g 1%
Calories 19kcal 22kcal 0%
Protein 3.15g 3.17g 0%
Fats 0.4g 0.49g 0%
Carbs 2.33g 2.85g 0%
Net carbs 2.33g 0.15g N/A
Sugar 0.38g N/A
Selenium 0.9µg 1µg 0%
Vitamin B2 0.128mg 0.129mg 0%
Monounsaturated fat 0.052g 0.026g 0%
Tryptophan 0.041mg 0.043mg 0%
Threonine 0.156mg 0.106mg 0%
Isoleucine 0.156mg 0.104mg 0%
Leucine 0.318mg 0.17mg 0%
Lysine 0.2mg 0.198mg 0%
Methionine 0.054mg 0.048mg 0%
Phenylalanine 0.171mg 0.128mg 0%
Valine 0.181mg 0.153mg 0%
Histidine 0.05mg 0.066mg 0%
Fructose 0.17g 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
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%

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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. 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.