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Pumpkin leaves vs. Dandelion greens — In-Depth Nutrition Comparison

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A recap on differences between pumpkin leaves and dandelion greens

  • Pumpkin leaves are higher in phosphorus, yet dandelion greens are higher in vitamin A, vitamin C, calcium, iron, vitamin B2, and vitamin B1.
  • Dandelion greens cover your daily vitamin A needs 164% more than pumpkin leaves.
  • Pumpkin leaves contain 2 times more phosphorus than dandelion greens. While pumpkin leaves contain 104mg of phosphorus, dandelion greens contain only 66mg.

Food varieties used in this article are Pumpkin leaves, raw and Dandelion greens, raw.

Infographic

Pumpkin leaves vs Dandelion greens 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 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -85.5%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +379.5%
Contains more IronIron +39.6%
Contains more CopperCopper +28.6%
Contains more ZincZinc +105%
~equal in Magnesium ~36mg
~equal in Potassium ~397mg
~equal in Manganese ~0.342mg

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 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +218.2%
Contains more Vitamin AVitamin A +423.7%
Contains more Vitamin B1Vitamin B1 +102.1%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +21.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Dandelion greens DV% diff.
Vitamin K 778.4µg 649%
Vitamin A 97µg 508µg 46%
Vitamin C 11mg 35mg 27%
Vitamin E 3.44mg 23%
Calcium 39mg 187mg 15%
Fiber 3.5g 14%
Iron 2.22mg 3.1mg 11%
Vitamin B2 0.128mg 0.26mg 10%
Vitamin B1 0.094mg 0.19mg 8%
Choline 35.3mg 6%
Phosphorus 104mg 66mg 5%
Copper 0.133mg 0.171mg 4%
Sodium 11mg 76mg 3%
Vitamin B6 0.207mg 0.251mg 3%
Zinc 0.2mg 0.41mg 2%
Folate 36µg 27µg 2%
Carbs 2.33g 9.2g 2%
Polyunsaturated fat 0.022g 0.306g 2%
Vitamin B5 0.042mg 0.084mg 1%
Vitamin B3 0.92mg 0.806mg 1%
Calories 19kcal 45kcal 1%
Protein 3.15g 2.7g 1%
Potassium 436mg 397mg 1%
Manganese 0.355mg 0.342mg 1%
Selenium 0.9µg 0.5µg 1%
Fats 0.4g 0.7g 0%
Net carbs 2.33g 5.7g N/A
Magnesium 38mg 36mg 0%
Sugar 0.71g N/A
Saturated fat 0.207g 0.17g 0%
Monounsaturated fat 0.052g 0.014g 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% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more ProteinProtein +16.7%
Contains more FatsFats +75%
Contains more CarbsCarbs +294.8%
Contains more OtherOther +45.2%
~equal in Water ~85.6g

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
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains more Mono. FatMonounsaturated fat +271.4%
Contains less Sat. FatSaturated fat -17.9%
Contains more Poly. FatPolyunsaturated fat +1290.9%

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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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.