Pumpkin leaves vs. Garden asparagus — In-Depth Nutrition Comparison
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How are Pumpkin leaves and Garden asparagus different?
- Pumpkin leaves are higher in Vitamin B6, Manganese, Phosphorus, Potassium, Vitamin A RAE, Vitamin C, and Magnesium, however, Garden asparagus is richer in Copper.
- Pumpkin leaves contain 3 times more Magnesium than Garden asparagus. While Pumpkin leaves contain 38mg of Magnesium, Garden asparagus contains only 14mg.
Pumpkin leaves, raw and Asparagus, raw are the varieties used in this article.
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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
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Calcium
+62.5%
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Magnesium
+171.4%
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Phosphorus
+100%
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Potassium
+115.8%
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Manganese
+124.7%
Contains
less
Sodium
-81.8%
Contains
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Zinc
+170%
Contains
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Copper
+42.1%
Contains
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Selenium
+155.6%
Equal in Iron - 2.14
Contains
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Calcium
+62.5%
Contains
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Magnesium
+171.4%
Contains
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Phosphorus
+100%
Contains
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Potassium
+115.8%
Contains
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Manganese
+124.7%
Contains
less
Sodium
-81.8%
Contains
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Zinc
+170%
Contains
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Copper
+42.1%
Contains
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Selenium
+155.6%
Equal in Iron - 2.14
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
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Vitamin A
+156.9%
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Vitamin C
+96.4%
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Vitamin B6
+127.5%
Contains
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Vitamin B1
+52.1%
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Vitamin B2
+10.2%
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Vitamin B5
+552.4%
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Folate
+44.4%
Equal in Vitamin B3 - 0.978
Contains
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Vitamin A
+156.9%
Contains
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Vitamin C
+96.4%
Contains
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Vitamin B6
+127.5%
Contains
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Vitamin B1
+52.1%
Contains
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Vitamin B2
+10.2%
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Vitamin B5
+552.4%
Contains
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Folate
+44.4%
Equal in Vitamin B3 - 0.978
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+43.2%
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Fats
+233.3%
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Other
+113.8%
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Carbs
+66.5%
Equal in Water - 93.22
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Protein
+43.2%
Contains
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Fats
+233.3%
Contains
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Other
+113.8%
Contains
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Carbs
+66.5%
Equal in Water - 93.22
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+∞%
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Saturated Fat
-80.7%
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Polyunsaturated fat
+127.3%
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Contains
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Monounsaturated Fat
+∞%
Contains
less
Saturated Fat
-80.7%
Contains
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Polyunsaturated fat
+127.3%
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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 |
| Net carbs | 2.33g | 1.78g |
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| Protein | 3.15g | 2.2g |
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| Fats | 0.4g | 0.12g |
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| Carbs | 2.33g | 3.88g |
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| Calories | 19kcal | 20kcal |
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| Fructose | 1g |
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| Sugar | 1.88g |
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| Fiber | 2.1g |
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| Calcium | 39mg | 24mg |
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| Iron | 2.22mg | 2.14mg |
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| Magnesium | 38mg | 14mg |
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| Phosphorus | 104mg | 52mg |
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| Potassium | 436mg | 202mg |
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| Sodium | 11mg | 2mg |
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| Zinc | 0.2mg | 0.54mg |
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| Copper | 0.133mg | 0.189mg |
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| Manganese | 0.355mg | 0.158mg |
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| Selenium | 0.9µg | 2.3µg |
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| Vitamin A | 1942IU | 756IU |
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| Vitamin A RAE | 97µg | 38µg |
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| Vitamin E | 1.13mg |
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| Vitamin C | 11mg | 5.6mg |
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| Vitamin B1 | 0.094mg | 0.143mg |
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| Vitamin B2 | 0.128mg | 0.141mg |
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| Vitamin B3 | 0.92mg | 0.978mg |
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| Vitamin B5 | 0.042mg | 0.274mg |
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| Vitamin B6 | 0.207mg | 0.091mg |
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| Folate | 36µg | 52µg |
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| Vitamin K | 41.6µg |
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| Tryptophan | 0.041mg | 0.027mg |
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| Threonine | 0.156mg | 0.084mg |
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| Isoleucine | 0.156mg | 0.075mg |
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| Leucine | 0.318mg | 0.128mg |
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| Lysine | 0.2mg | 0.104mg |
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| Methionine | 0.054mg | 0.031mg |
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| Phenylalanine | 0.171mg | 0.075mg |
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| Valine | 0.181mg | 0.115mg |
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| Histidine | 0.05mg | 0.049mg |
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| Saturated Fat | 0.207g | 0.04g |
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| Monounsaturated Fat | 0.052g | 0g |
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| Polyunsaturated fat | 0.022g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
25%
29%
Minerals Daily Need Coverage Score
31%
25%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 1.88g)
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 - $4)
Which food is richer in minerals?
Pumpkin leaves is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.167g)
Which food is richer in vitamins?
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)