Pumpkin leaves vs. Coriander — In-Depth Nutrition Comparison
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Summary of differences between Pumpkin leaves and Coriander
- Pumpkin leaves have more Phosphorus, and Iron, however, Coriander is higher in Vitamin A, Vitamin C, Vitamin B5, Copper, and Folate.
- Coriander covers your daily need of Vitamin A 27% more than Pumpkin leaves.
- Pumpkin leaves have 2 times more Phosphorus than Coriander. While Pumpkin leaves have 104mg of Phosphorus, Coriander has only 48mg.
These are the specific foods used in this comparison Pumpkin leaves, raw and Coriander (cilantro) leaves, raw.
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.
| Contains more MagnesiumMagnesium | +46.2% |
| Contains more IronIron | +25.4% |
| Contains more PhosphorusPhosphorus | +116.7% |
| Contains less SodiumSodium | -76.1% |
| Contains more CalciumCalcium | +71.8% |
| Contains more PotassiumPotassium | +19.5% |
| Contains more CopperCopper | +69.2% |
| Contains more ZincZinc | +150% |
| Contains more ManganeseManganese | +20% |
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 more Vitamin B1Vitamin B1 | +40.3% |
| Contains more Vitamin B6Vitamin B6 | +38.9% |
| Contains more Vitamin CVitamin C | +145.5% |
| Contains more Vitamin AVitamin A | +247.5% |
| Contains more Vitamin B2Vitamin B2 | +26.6% |
| Contains more Vitamin B3Vitamin B3 | +21.1% |
| Contains more Vitamin B5Vitamin B5 | +1257.1% |
| Contains more FolateFolate | +72.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
2.13 g
Fats:
0.52 g
Carbs:
3.67 g
Water:
92.21 g
Other:
1.47 g
| Contains more ProteinProtein | +47.9% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +57.5% |
| Contains more OtherOther | +18.5% |
~equal in
Water
~92.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.207 g
Monounsaturated Fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.022 g
Saturated Fat:
Sat. Fat
0.014 g
Monounsaturated Fat:
Mono. Fat
0.275 g
Polyunsaturated fat:
Poly. Fat
0.04 g
| Contains less Sat. FatSaturated Fat | -93.2% |
| Contains more Mono. FatMonounsaturated Fat | +428.8% |
| Contains more Poly. FatPolyunsaturated fat | +81.8% |
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 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 Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 23kcal |
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| Protein | 3.15g | 2.13g |
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| Fats | 0.4g | 0.52g |
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| Vitamin C | 11mg | 27mg |
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| Net carbs | 2.33g | 0.87g |
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| Carbs | 2.33g | 3.67g |
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| Magnesium | 38mg | 26mg |
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| Calcium | 39mg | 67mg |
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| Potassium | 436mg | 521mg |
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| Iron | 2.22mg | 1.77mg |
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| Sugar | 0.87g |
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| Fiber | 2.8g |
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| Copper | 0.133mg | 0.225mg |
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| Zinc | 0.2mg | 0.5mg |
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| Phosphorus | 104mg | 48mg |
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| Sodium | 11mg | 46mg |
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| Vitamin A | 1942IU | 6748IU |
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| Vitamin A | 97µg | 337µg |
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| Vitamin E | 2.5mg |
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| Manganese | 0.355mg | 0.426mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.094mg | 0.067mg |
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| Vitamin B2 | 0.128mg | 0.162mg |
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| Vitamin B3 | 0.92mg | 1.114mg |
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| Vitamin B5 | 0.042mg | 0.57mg |
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| Vitamin B6 | 0.207mg | 0.149mg |
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| Vitamin K | 310µg |
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| Folate | 36µg | 62µg |
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| Choline | 12.8mg |
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| Saturated Fat | 0.207g | 0.014g |
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| Monounsaturated Fat | 0.052g | 0.275g |
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| Polyunsaturated fat | 0.022g | 0.04g |
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| Tryptophan | 0.041mg |
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| Threonine | 0.156mg |
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| Isoleucine | 0.156mg |
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| Leucine | 0.318mg |
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| Lysine | 0.2mg |
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| Methionine | 0.054mg |
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| Phenylalanine | 0.171mg |
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| Valine | 0.181mg |
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| Histidine | 0.05mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
23%
117%
Minerals Daily Need Coverage Score
31%
33%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 35mg)
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 - $2)
Which food is lower in Saturated Fat?
Coriander is lower in Saturated Fat (difference - 0.193g)
Which food is richer in minerals?
Coriander is relatively richer in minerals
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)