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  6. Pumpkin leaves vs. Marrow-stem Kale

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.

Infographic

Pumpkin leaves vs Marrow-stem 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.
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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%
~equal in Zinc ~0.21mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Marrow-stem Kale 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%

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% 5% 90%
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
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
19% 10% 70%
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%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.