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.
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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 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% |
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 | +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% |
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:
2.6 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
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
0.023 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.
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| Lower in Sugar |
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| Lower in Sodium |
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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 | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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 | 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
17%
150%
Minerals Daily Need Coverage Score
31%
33%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.184g)
Which food is richer in minerals?
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
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 ($)