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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 has more vitamin A, vitamin C, folate, vitamin B2, and manganese.
  • Garden cress's daily need coverage for vitamin A is 99% 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% 32% 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% 115% 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 +256.7%
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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 11mg 69mg 64%
Vitamin A 97µg 346µg 28%
Iron 2.22mg 1.3mg 12%
Folate 36µg 80µg 11%
Vitamin B2 0.128mg 0.26mg 10%
Manganese 0.355mg 0.553mg 9%
Vitamin E 0.7mg 5%
Potassium 436mg 606mg 5%
Calcium 39mg 81mg 4%
Choline 19.5mg 4%
Fiber 1.1g 4%
Copper 0.133mg 0.17mg 4%
Phosphorus 104mg 76mg 4%
Vitamin B5 0.042mg 0.242mg 4%
Vitamin B6 0.207mg 0.247mg 3%
Saturated fat 0.207g 0.023g 1%
Polyunsaturated fat 0.022g 0.228g 1%
Calories 19kcal 32kcal 1%
Vitamin B1 0.094mg 0.08mg 1%
Protein 3.15g 2.6g 1%
Carbs 2.33g 5.5g 1%
Fats 0.4g 0.7g 0%
Net carbs 2.33g 4.4g N/A
Magnesium 38mg 38mg 0%
Sugar 4.4g N/A
Zinc 0.2mg 0.23mg 0%
Sodium 11mg 14mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B3 0.92mg 1mg 0%
Monounsaturated fat 0.052g 0.239g 0%
Tryptophan 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.2mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 0%

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%

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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.