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Pumpkin leaves vs. Butterbur — In-Depth Nutrition Comparison

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The main differences between Pumpkin leaves and Butterbur

  • Pumpkin leaves are richer in Iron, Phosphorus, Vitamin A RAE, Vitamin B6, Vitamin B2, Folate, and Vitamin B1, yet Butterbur is richer in Vitamin C, Potassium, and Calcium.
  • Daily need coverage for Iron from Pumpkin leaves is 27% higher.
  • Pumpkin leaves contain 32 times more Vitamin A RAE than Butterbur. Pumpkin leaves contain 97µg of Vitamin A RAE, while Butterbur contains 3µg.

Food types used in this article are Pumpkin leaves, raw and Butterbur, (fuki), raw.

Infographic

Pumpkin leaves vs Butterbur 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +171.4%
Contains more IronIron +2120%
Contains more CopperCopper +29.1%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +766.7%
Contains more ManganeseManganese +29.6%
Contains more CalciumCalcium +164.1%
Contains more PotassiumPotassium +50.2%
Contains less SodiumSodium -36.4%
~equal in Selenium ~0.9µg

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%
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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +3784%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B2Vitamin B2 +540%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more Vitamin B6Vitamin B6 +115.6%
Contains more FolateFolate +260%
Contains more Vitamin CVitamin C +186.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +707.7%
Contains more FatsFats +900%
Contains more CarbsCarbs +54.9%
Contains more OtherOther +17.7%
~equal in Water ~94.5g

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Butterbur Opinion
Calories 19kcal 14kcal Pumpkin leaves
Protein 3.15g 0.39g Pumpkin leaves
Fats 0.4g 0.04g Pumpkin leaves
Vitamin C 11mg 31.5mg Butterbur
Net carbs 2.33g 3.61g Butterbur
Carbs 2.33g 3.61g Butterbur
Magnesium 38mg 14mg Pumpkin leaves
Calcium 39mg 103mg Butterbur
Potassium 436mg 655mg Butterbur
Iron 2.22mg 0.1mg Pumpkin leaves
Copper 0.133mg 0.103mg Pumpkin leaves
Zinc 0.2mg 0.16mg Pumpkin leaves
Phosphorus 104mg 12mg Pumpkin leaves
Sodium 11mg 7mg Butterbur
Vitamin A 1942IU 50IU Pumpkin leaves
Vitamin A RAE 97µg 3µg Pumpkin leaves
Manganese 0.355mg 0.274mg Pumpkin leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.094mg 0.02mg Pumpkin leaves
Vitamin B2 0.128mg 0.02mg Pumpkin leaves
Vitamin B3 0.92mg 0.2mg Pumpkin leaves
Vitamin B5 0.042mg 0.032mg Pumpkin leaves
Vitamin B6 0.207mg 0.096mg Pumpkin leaves
Folate 36µg 10µg Pumpkin leaves
Saturated Fat 0.207g Butterbur
Monounsaturated Fat 0.052g Pumpkin leaves
Polyunsaturated fat 0.022g Pumpkin leaves
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg Pumpkin leaves
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves

Which food is preferable for your diet?

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

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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
12%
Butterbur
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
19%
Butterbur

Comparison summary

Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin leaves
Pumpkin leaves is relatively richer in vitamins
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.207g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.