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Pumpkin leaves vs. Leek — In-Depth Nutrition Comparison

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The main differences between Pumpkin leaves and Leek

  • Pumpkin leaves are richer in Phosphorus, Vitamin B2, and Potassium, yet Leek is richer in Folate, and Manganese.
  • Pumpkin leaves contain 4 times more Vitamin B2 than Leek. Pumpkin leaves contain 0.128mg of Vitamin B2, while Leek contains 0.03mg.

Food types used in this article are Pumpkin leaves, raw and Leeks, (bulb and lower leaf-portion), raw.

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Pumpkin leaves vs Leek 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%
Leek
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +35.7%
Contains more PotassiumPotassium +142.2%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +197.1%
Contains less SodiumSodium -45%
Contains more CalciumCalcium +51.3%
Contains more ManganeseManganese +35.5%
Contains more SeleniumSelenium +11.1%
~equal in Iron ~2.1mg
~equal in Copper ~0.12mg

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% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Leek
6
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 40% 100% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +16.5%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more Vitamin B2Vitamin B2 +326.7%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +233.3%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more FolateFolate +77.8%
~equal in Vitamin C ~12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +110%
Contains more FatsFats +33.3%
Contains more WaterWater +11.9%
Contains more OtherOther +18.1%
Contains more CarbsCarbs +507.3%

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
Leek
2
19% 2% 79%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated Fat +1200%
Contains less Sat. FatSaturated Fat -80.7%
Contains more Poly. FatPolyunsaturated fat +654.5%

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Leek Opinion
Calories 19kcal 61kcal Leek
Protein 3.15g 1.5g Pumpkin leaves
Fats 0.4g 0.3g Pumpkin leaves
Vitamin C 11mg 12mg Leek
Net carbs 2.33g 12.35g Leek
Carbs 2.33g 14.15g Leek
Magnesium 38mg 28mg Pumpkin leaves
Calcium 39mg 59mg Leek
Potassium 436mg 180mg Pumpkin leaves
Iron 2.22mg 2.1mg Pumpkin leaves
Sugar 3.9g Pumpkin leaves
Fiber 1.8g Leek
Copper 0.133mg 0.12mg Pumpkin leaves
Zinc 0.2mg 0.12mg Pumpkin leaves
Phosphorus 104mg 35mg Pumpkin leaves
Sodium 11mg 20mg Pumpkin leaves
Vitamin A 1942IU 1667IU Pumpkin leaves
Vitamin A RAE 97µg 83µg Pumpkin leaves
Vitamin E 0.92mg Leek
Manganese 0.355mg 0.481mg Leek
Selenium 0.9µg 1µg Leek
Vitamin B1 0.094mg 0.06mg Pumpkin leaves
Vitamin B2 0.128mg 0.03mg Pumpkin leaves
Vitamin B3 0.92mg 0.4mg Pumpkin leaves
Vitamin B5 0.042mg 0.14mg Leek
Vitamin B6 0.207mg 0.233mg Leek
Vitamin K 47µg Leek
Folate 36µg 64µg Leek
Choline 9.5mg Leek
Saturated Fat 0.207g 0.04g Leek
Monounsaturated Fat 0.052g 0.004g Pumpkin leaves
Polyunsaturated fat 0.022g 0.166g Leek
Tryptophan 0.041mg 0.012mg Pumpkin leaves
Threonine 0.156mg 0.063mg Pumpkin leaves
Isoleucine 0.156mg 0.052mg Pumpkin leaves
Leucine 0.318mg 0.096mg Pumpkin leaves
Lysine 0.2mg 0.078mg Pumpkin leaves
Methionine 0.054mg 0.018mg Pumpkin leaves
Phenylalanine 0.171mg 0.055mg Pumpkin leaves
Valine 0.181mg 0.056mg Pumpkin leaves
Histidine 0.05mg 0.025mg Pumpkin leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Pumpkin leaves
32%
Leek
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
26%
Leek

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.167g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.