Pumpkin leaves vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are pumpkin leaves and marrow-stem Kale different?
- Pumpkin leaves are higher in iron, phosphorus, copper, and potassium; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, calcium, and manganese.
- Daily need coverage for vitamin A for marrow-stem Kale is 62% higher.
- Pumpkin leaves contain 5 times more iron than marrow-stem Kale. While pumpkin leaves contain 2.22mg of iron, marrow-stem Kale contains only 0.47mg.
Pumpkin leaves, raw and Collards, 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 more MagnesiumMagnesium | +40.7% |
| Contains more PotassiumPotassium | +104.7% |
| Contains more IronIron | +372.3% |
| Contains more CopperCopper | +189.1% |
| Contains more PhosphorusPhosphorus | +316% |
| Contains less SodiumSodium | -35.3% |
| Contains more CalciumCalcium | +494.9% |
| Contains more ManganeseManganese | +85.4% |
| Contains more SeleniumSelenium | +44.4% |
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 | +74.1% |
| Contains more Vitamin B3Vitamin B3 | +24% |
| Contains more Vitamin B6Vitamin B6 | +25.5% |
| Contains more Vitamin CVitamin C | +220.9% |
| Contains more Vitamin AVitamin A | +158.8% |
| Contains more Vitamin B5Vitamin B5 | +535.7% |
| Contains more FolateFolate | +258.3% |
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:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +52.5% |
| Contains more CarbsCarbs | +132.6% |
~equal in
Protein
~3.02g
~equal in
Water
~89.62g
~equal in
Other
~1.33g
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
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +73.3% |
| Contains less Sat. FatSaturated fat | -73.4% |
| Contains more Poly. FatPolyunsaturated fat | +813.6% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 11mg | 35.3mg | 27% |
| Folate | 36µg | 129µg | 23% |
| Iron | 2.22mg | 0.47mg | 22% |
| Calcium | 39mg | 232mg | 19% |
| Vitamin A | 97µg | 251µg | 17% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Manganese | 0.355mg | 0.658mg | 13% |
| Phosphorus | 104mg | 25mg | 11% |
| Copper | 0.133mg | 0.046mg | 10% |
| Potassium | 436mg | 213mg | 7% |
| Vitamin B5 | 0.042mg | 0.267mg | 5% |
| Choline | 23.2mg | 4% | |
| Magnesium | 38mg | 27mg | 3% |
| Vitamin B6 | 0.207mg | 0.165mg | 3% |
| Vitamin B1 | 0.094mg | 0.054mg | 3% |
| Vitamin B3 | 0.92mg | 0.742mg | 1% |
| Saturated fat | 0.207g | 0.055g | 1% |
| Polyunsaturated fat | 0.022g | 0.201g | 1% |
| Calories | 19kcal | 32kcal | 1% |
| Carbs | 2.33g | 5.42g | 1% |
| Selenium | 0.9µg | 1.3µg | 1% |
| Protein | 3.15g | 3.02g | 0% |
| Fats | 0.4g | 0.61g | 0% |
| Net carbs | 2.33g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Zinc | 0.2mg | 0.21mg | 0% |
| Sodium | 11mg | 17mg | 0% |
| Vitamin B2 | 0.128mg | 0.13mg | 0% |
| Monounsaturated fat | 0.052g | 0.03g | 0% |
| Tryptophan | 0.041mg | 0.031mg | 0% |
| Threonine | 0.156mg | 0.086mg | 0% |
| Isoleucine | 0.156mg | 0.1mg | 0% |
| Leucine | 0.318mg | 0.151mg | 0% |
| Lysine | 0.2mg | 0.117mg | 0% |
| Methionine | 0.054mg | 0.033mg | 0% |
| Phenylalanine | 0.171mg | 0.087mg | 0% |
| Valine | 0.181mg | 0.12mg | 0% |
| Histidine | 0.05mg | 0.047mg | 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 |
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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%
120%
Minerals Daily Need Coverage Score
31%
25%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 6mg)
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 - $0.5)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.152g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.