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Pumpkin leaves vs. Garden cress — In-Depth Nutrition Comparison

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Differences between Pumpkin leaves and Garden cress

  • Pumpkin leaves have more Iron, while Garden cress have more Vitamin C, Vitamin A RAE, Folate, Vitamin B2, and Manganese.
  • Garden cress's daily need coverage for Vitamin C is 64% higher.
  • Garden cress contains 2 times less Iron than Pumpkin leaves. Pumpkin leaves contain 2.22mg of Iron, while Garden cress contains 1.3mg.

The food types used in this comparison are Pumpkin leaves, raw and Cress, garden, raw.

Infographic

Pumpkin leaves vs Garden cress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +70.8%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -21.4%
Contains more CalciumCalcium +107.7%
Contains more PotassiumPotassium +39%
Contains more CopperCopper +27.8%
Contains more ZincZinc +15%
Contains more ManganeseManganese +55.8%
~equal in Magnesium ~38mg
~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 230% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin CVitamin C +527.3%
Contains more Vitamin AVitamin A +256.2%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B5Vitamin B5 +476.2%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +21.2%
Contains more FatsFats +75%
Contains more CarbsCarbs +136.1%
Contains more OtherOther +45.2%
~equal in Water ~89.4g

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
5% 49% 47%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated Fat -88.9%
Contains more Mono. FatMonounsaturated Fat +359.6%
Contains more Poly. FatPolyunsaturated fat +936.4%

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Garden cress Opinion
Calories 19kcal 32kcal Garden cress
Protein 3.15g 2.6g Pumpkin leaves
Fats 0.4g 0.7g Garden cress
Vitamin C 11mg 69mg Garden cress
Net carbs 2.33g 4.4g Garden cress
Carbs 2.33g 5.5g Garden cress
Magnesium 38mg 38mg
Calcium 39mg 81mg Garden cress
Potassium 436mg 606mg Garden cress
Iron 2.22mg 1.3mg Pumpkin leaves
Sugar 4.4g Pumpkin leaves
Fiber 1.1g Garden cress
Copper 0.133mg 0.17mg Garden cress
Zinc 0.2mg 0.23mg Garden cress
Phosphorus 104mg 76mg Pumpkin leaves
Sodium 11mg 14mg Pumpkin leaves
Vitamin A 1942IU 6917IU Garden cress
Vitamin A RAE 97µg 346µg Garden cress
Vitamin E 0.7mg Garden cress
Manganese 0.355mg 0.553mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin B1 0.094mg 0.08mg Pumpkin leaves
Vitamin B2 0.128mg 0.26mg Garden cress
Vitamin B3 0.92mg 1mg Garden cress
Vitamin B5 0.042mg 0.242mg Garden cress
Vitamin B6 0.207mg 0.247mg Garden cress
Vitamin K 541.9µg Garden cress
Folate 36µg 80µg Garden cress
Choline 19.5mg Garden cress
Saturated Fat 0.207g 0.023g Garden cress
Monounsaturated Fat 0.052g 0.239g Garden cress
Polyunsaturated fat 0.022g 0.228g Garden cress
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 Garden cress
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
173%
Garden cress
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.184g)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.