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  6. Pumpkin leaves vs. Cauliflower

Pumpkin leaves vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin leaves and Cauliflower

  • Pumpkin leaves have more Iron, Vitamin A RAE, Copper, Manganese, Phosphorus, Magnesium, and Vitamin B2, however, Cauliflower is higher in Vitamin C, Vitamin B5, and Folate.
  • Cauliflower covers your daily need of Vitamin C 41% more than Pumpkin leaves.

These are the specific foods used in this comparison Pumpkin leaves, raw and Cauliflower, raw.

Infographic

Pumpkin leaves vs Cauliflower 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.
Pumpkin leaves
Pumpkin leaves
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +77.3%
Contains more Iron +428.6%
Contains more Magnesium +153.3%
Contains more Phosphorus +136.4%
Contains more Potassium +45.8%
Contains less Sodium -63.3%
Contains more Copper +241%
Contains more Manganese +129%
Contains more Selenium +50%
Contains more Zinc +35%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +77.3%
Contains more Iron +428.6%
Contains more Magnesium +153.3%
Contains more Phosphorus +136.4%
Contains more Potassium +45.8%
Contains less Sodium -63.3%
Contains more Copper +241%
Contains more Manganese +129%
Contains more Selenium +50%
Contains more Zinc +35%

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.
Pumpkin leaves
Pumpkin leaves
5
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B3 +81.5%
Contains more Vitamin B6 +12.5%
Contains more Vitamin C +338.2%
Contains more Vitamin B5 +1488.1%
Contains more Folate +58.3%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B3 +81.5%
Contains more Vitamin B6 +12.5%
Contains more Vitamin C +338.2%
Contains more Vitamin B5 +1488.1%
Contains more Folate +58.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
4
:
1
Cauliflower
Cauliflower
Contains more Protein +64.1%
Contains more Fats +42.9%
Contains more Other +63.2%
Contains more Carbs +113.3%
Equal in Water - 92.07
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +64.1%
Contains more Fats +42.9%
Contains more Other +63.2%
Contains more Carbs +113.3%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +52.9%
Contains less Saturated Fat -37.2%
Contains more Polyunsaturated fat +40.9%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +52.9%
Contains less Saturated Fat -37.2%
Contains more Polyunsaturated fat +40.9%

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Cauliflower Opinion
Net carbs 2.33g 2.97g Cauliflower
Protein 3.15g 1.92g Pumpkin leaves
Fats 0.4g 0.28g Pumpkin leaves
Carbs 2.33g 4.97g Cauliflower
Calories 19kcal 25kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g Pumpkin leaves
Fiber 2g Cauliflower
Calcium 39mg 22mg Pumpkin leaves
Iron 2.22mg 0.42mg Pumpkin leaves
Magnesium 38mg 15mg Pumpkin leaves
Phosphorus 104mg 44mg Pumpkin leaves
Potassium 436mg 299mg Pumpkin leaves
Sodium 11mg 30mg Pumpkin leaves
Zinc 0.2mg 0.27mg Cauliflower
Copper 0.133mg 0.039mg Pumpkin leaves
Manganese 0.355mg 0.155mg Pumpkin leaves
Selenium 0.9µg 0.6µg Pumpkin leaves
Vitamin A 1942IU 0IU Pumpkin leaves
Vitamin A RAE 97µg 0µg Pumpkin leaves
Vitamin E 0.08mg Cauliflower
Vitamin C 11mg 48.2mg Cauliflower
Vitamin B1 0.094mg 0.05mg Pumpkin leaves
Vitamin B2 0.128mg 0.06mg Pumpkin leaves
Vitamin B3 0.92mg 0.507mg Pumpkin leaves
Vitamin B5 0.042mg 0.667mg Cauliflower
Vitamin B6 0.207mg 0.184mg Pumpkin leaves
Folate 36µg 57µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.041mg 0.02mg Pumpkin leaves
Threonine 0.156mg 0.076mg Pumpkin leaves
Isoleucine 0.156mg 0.071mg Pumpkin leaves
Leucine 0.318mg 0.106mg Pumpkin leaves
Lysine 0.2mg 0.217mg Cauliflower
Methionine 0.054mg 0.02mg Pumpkin leaves
Phenylalanine 0.171mg 0.065mg Pumpkin leaves
Valine 0.181mg 0.125mg Pumpkin leaves
Histidine 0.05mg 0.056mg Cauliflower
Saturated Fat 0.207g 0.13g Cauliflower
Monounsaturated Fat 0.052g 0.034g Pumpkin leaves
Polyunsaturated fat 0.022g 0.031g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Pumpkin leaves
30%
Cauliflower
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.4)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.077g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.