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.
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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
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Magnesium
+72.7%
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Phosphorus
+42.5%
Contains
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Potassium
+122.4%
Contains
less
Sodium
-66.7%
Contains
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Copper
+216.7%
Contains
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Calcium
+176.9%
Contains
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Zinc
+285%
Contains
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Manganese
+11.3%
Contains
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Selenium
+11.1%
Equal in Iron - 2.14
Contains
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Magnesium
+72.7%
Contains
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Phosphorus
+42.5%
Contains
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Potassium
+122.4%
Contains
less
Sodium
-66.7%
Contains
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Copper
+216.7%
Contains
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Calcium
+176.9%
Contains
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Zinc
+285%
Contains
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Manganese
+11.3%
Contains
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Selenium
+11.1%
Equal in Iron - 2.14
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
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Vitamin B6
+21.1%
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Vitamin A
+35%
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Vitamin C
+83.6%
Contains
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Vitamin B1
+72.3%
Contains
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Vitamin B3
+32.7%
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Vitamin B5
+666.7%
Contains
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Folate
+130.6%
Equal in Vitamin B2 - 0.129
Contains
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Vitamin B6
+21.1%
Contains
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Vitamin A
+35%
Contains
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Vitamin C
+83.6%
Contains
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Vitamin B1
+72.3%
Contains
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Vitamin B3
+32.7%
Contains
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Vitamin B5
+666.7%
Contains
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Folate
+130.6%
Equal in Vitamin B2 - 0.129
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+31.9%
Contains
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Fats
+22.5%
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Carbs
+22.3%
Equal in Protein - 3.17
Equal in Water - 92.55
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Contains
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Other
+31.9%
Contains
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Fats
+22.5%
Contains
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Carbs
+22.3%
Equal in Protein - 3.17
Equal in Water - 92.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+100%
Contains
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Saturated Fat
-75.8%
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Polyunsaturated fat
+490.9%
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
Contains
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Monounsaturated Fat
+100%
Contains
less
Saturated Fat
-75.8%
Contains
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Polyunsaturated 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.
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| Lower in Saturated Fat |
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| Rich in vitamins |
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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 Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.33g | 0.15g |
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| Protein | 3.15g | 3.17g |
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| Fats | 0.4g | 0.49g |
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| Carbs | 2.33g | 2.85g |
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| Calories | 19kcal | 22kcal |
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| Fructose | 0.17g |
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| Sugar | 0.38g |
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| Fiber | 2.7g |
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| Calcium | 39mg | 108mg |
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| Iron | 2.22mg | 2.14mg |
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| Magnesium | 38mg | 22mg |
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| Phosphorus | 104mg | 73mg |
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| Potassium | 436mg | 196mg |
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| Sodium | 11mg | 33mg |
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| Zinc | 0.2mg | 0.77mg |
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| Copper | 0.133mg | 0.042mg |
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| Manganese | 0.355mg | 0.395mg |
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| Selenium | 0.9µg | 1µg |
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| Vitamin A | 1942IU | 2622IU |
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| Vitamin A RAE | 97µg | 131µg |
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| Vitamin E | 1.62mg |
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| Vitamin C | 11mg | 20.2mg |
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| Vitamin B1 | 0.094mg | 0.162mg |
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| Vitamin B2 | 0.128mg | 0.129mg |
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| Vitamin B3 | 0.92mg | 1.221mg |
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| Vitamin B5 | 0.042mg | 0.322mg |
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| Vitamin B6 | 0.207mg | 0.171mg |
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| Folate | 36µg | 83µg |
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| Vitamin K | 224µg |
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| Tryptophan | 0.041mg | 0.043mg |
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| Threonine | 0.156mg | 0.106mg |
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| Isoleucine | 0.156mg | 0.104mg |
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| Leucine | 0.318mg | 0.17mg |
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| Lysine | 0.2mg | 0.198mg |
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| Methionine | 0.054mg | 0.048mg |
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| Phenylalanine | 0.171mg | 0.128mg |
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| Valine | 0.181mg | 0.153mg |
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| Histidine | 0.05mg | 0.066mg |
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| Saturated Fat | 0.207g | 0.05g |
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| Monounsaturated Fat | 0.052g | 0.026g |
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| Polyunsaturated fat | 0.022g | 0.13g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
25%
86%
Minerals Daily Need Coverage Score
31%
27%
Comparison summary
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.157g)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 22mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.