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  6. Pumpkin leaves vs. Millet flour

Pumpkin leaves vs. Millet flour — In-Depth Nutrition Comparison

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A recap on differences between pumpkin leaves and millet flour

  • Millet flour is higher than pumpkin leaves in selenium, copper, vitamin B3, manganese, vitamin B1, phosphorus, vitamin B5, zinc, iron, and magnesium.
  • Millet flour covers your daily selenium needs 58% more than pumpkin leaves.

Food varieties used in this article are Pumpkin leaves, raw and Millet flour.

Infographic

Pumpkin leaves vs Millet flour 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +94.6%
Contains more MagnesiumMagnesium +213.2%
Contains more IronIron +77.5%
Contains more CopperCopper +302.3%
Contains more ZincZinc +1215%
Contains more PhosphorusPhosphorus +174%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +182.3%
Contains more SeleniumSelenium +3533.3%

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +75.3%
Contains more Vitamin B1Vitamin B1 +339.4%
Contains more Vitamin B3Vitamin B3 +554.3%
Contains more Vitamin B5Vitamin B5 +2916.7%
Contains more Vitamin B6Vitamin B6 +79.7%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Millet flour DV% diff.
Selenium 0.9µg 32.7µg 58%
Copper 0.133mg 0.535mg 45%
Vitamin B3 0.92mg 6.02mg 32%
Starch 69.88g 29%
Manganese 0.355mg 1.002mg 28%
Vitamin B1 0.094mg 0.413mg 27%
Phosphorus 104mg 285mg 26%
Vitamin B5 0.042mg 1.267mg 25%
Carbs 2.33g 75.12g 24%
Iron 2.22mg 3.94mg 22%
Zinc 0.2mg 2.63mg 22%
Magnesium 38mg 119mg 19%
Calories 19kcal 382kcal 18%
Polyunsaturated fat 0.022g 2.618g 17%
Protein 3.15g 10.75g 15%
Fiber 3.5g 14%
Vitamin B6 0.207mg 0.372mg 13%
Vitamin C 11mg 0mg 12%
Vitamin A 97µg 11%
Potassium 436mg 224mg 6%
Fats 0.4g 4.25g 6%
Vitamin B2 0.128mg 0.073mg 4%
Calcium 39mg 14mg 3%
Folate 36µg 42µg 2%
Monounsaturated fat 0.052g 0.924g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Saturated fat 0.207g 0.536g 1%
Net carbs 2.33g 71.62g N/A
Sugar 1.66g N/A
Sodium 11mg 4mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.041mg 0.17mg 0%
Threonine 0.156mg 0.354mg 0%
Isoleucine 0.156mg 0.473mg 0%
Leucine 0.318mg 1.537mg 0%
Lysine 0.2mg 0.144mg 0%
Methionine 0.054mg 0.319mg 0%
Phenylalanine 0.171mg 0.675mg 0%
Valine 0.181mg 0.584mg 0%
Histidine 0.05mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +971.3%
Contains more ProteinProtein +241.3%
Contains more FatsFats +962.5%
Contains more CarbsCarbs +3124%
~equal in Other ~1.21g

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -61.4%
Contains more Mono. FatMonounsaturated fat +1676.9%
Contains more Poly. FatPolyunsaturated fat +11800%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.