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  6. Pumpkin leaves vs. Kale

Pumpkin leaves vs. Kale — In-Depth Nutrition Comparison

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Important differences between Pumpkin leaves and Kale

  • Pumpkin leaves have more Iron, Phosphorus, Potassium, Folate, and Vitamin B6, however, Kale have more Vitamin A RAE, and Vitamin C.
  • Kale's daily need coverage for Vitamin A RAE is 65% more.
  • Pumpkin leaves have 4 times more Phosphorus than Kale. Pumpkin leaves have 104mg of Phosphorus, while Kale has 28mg.

The food varieties used in the comparison are Pumpkin leaves, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Pumpkin leaves vs Kale infographic
Infographic link

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.
Pumpkin leaves
Pumpkin leaves
5
:
4
Kale
Kale
Contains more Iron +146.7%
Contains more Magnesium +111.1%
Contains more Phosphorus +271.4%
Contains more Potassium +91.2%
Contains less Sodium -52.2%
Contains more Calcium +84.6%
Contains more Zinc +20%
Contains more Copper +17.3%
Contains more Manganese +17.2%
Equal in Selenium - 0.9
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +146.7%
Contains more Magnesium +111.1%
Contains more Phosphorus +271.4%
Contains more Potassium +91.2%
Contains less Sodium -52.2%
Contains more Calcium +84.6%
Contains more Zinc +20%
Contains more Copper +17.3%
Contains more Manganese +17.2%
Equal in Selenium - 0.9

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.
Pumpkin leaves
Pumpkin leaves
5
:
5
Kale
Kale
Contains more Vitamin B1 +77.4%
Contains more Vitamin B2 +82.9%
Contains more Vitamin B3 +84%
Contains more Vitamin B6 +50%
Contains more Folate +176.9%
Contains more Vitamin A +601.4%
Contains more Vitamin C +272.7%
Contains more Vitamin B5 +16.7%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +77.4%
Contains more Vitamin B2 +82.9%
Contains more Vitamin B3 +84%
Contains more Vitamin B6 +50%
Contains more Folate +176.9%
Contains more Vitamin A +601.4%
Contains more Vitamin C +272.7%
Contains more Vitamin B5 +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
3
:
1
Kale
Kale
Contains more Protein +65.8%
Contains more Other +42.5%
Contains more Carbs +141.6%
Equal in Fats - 0.4
Equal in Water - 91.2
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +65.8%
Contains more Other +42.5%
Contains more Carbs +141.6%
Equal in Fats - 0.4
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Kale
Kale
Contains more Monounsaturated Fat +73.3%
Contains less Saturated Fat -74.9%
Contains more Polyunsaturated fat +777.3%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +73.3%
Contains less Saturated Fat -74.9%
Contains more Polyunsaturated fat +777.3%

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Kale Opinion
Net carbs 2.33g 3.63g Kale
Protein 3.15g 1.9g Pumpkin leaves
Fats 0.4g 0.4g
Carbs 2.33g 5.63g Kale
Calories 19kcal 28kcal Kale
Sugar 1.25g Pumpkin leaves
Fiber 2g Kale
Calcium 39mg 72mg Kale
Iron 2.22mg 0.9mg Pumpkin leaves
Magnesium 38mg 18mg Pumpkin leaves
Phosphorus 104mg 28mg Pumpkin leaves
Potassium 436mg 228mg Pumpkin leaves
Sodium 11mg 23mg Pumpkin leaves
Zinc 0.2mg 0.24mg Kale
Copper 0.133mg 0.156mg Kale
Manganese 0.355mg 0.416mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 1942IU 13621IU Kale
Vitamin A RAE 97µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 11mg 41mg Kale
Vitamin B1 0.094mg 0.053mg Pumpkin leaves
Vitamin B2 0.128mg 0.07mg Pumpkin leaves
Vitamin B3 0.92mg 0.5mg Pumpkin leaves
Vitamin B5 0.042mg 0.049mg Kale
Vitamin B6 0.207mg 0.138mg Pumpkin leaves
Folate 36µg 13µg Pumpkin leaves
Vitamin K 817µg Kale
Tryptophan 0.041mg 0.023mg Pumpkin leaves
Threonine 0.156mg 0.085mg Pumpkin leaves
Isoleucine 0.156mg 0.114mg Pumpkin leaves
Leucine 0.318mg 0.133mg Pumpkin leaves
Lysine 0.2mg 0.114mg Pumpkin leaves
Methionine 0.054mg 0.018mg Pumpkin leaves
Phenylalanine 0.171mg 0.097mg Pumpkin leaves
Valine 0.181mg 0.104mg Pumpkin leaves
Histidine 0.05mg 0.04mg Pumpkin leaves
Saturated Fat 0.207g 0.052g Kale
Monounsaturated Fat 0.052g 0.03g Pumpkin leaves
Polyunsaturated fat 0.022g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Kale
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
25%
Pumpkin leaves
258%
Kale
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
22%
Kale

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.155g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.