Pumpkin leaves vs. Mustard Greens — In-Depth Nutrition Comparison
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How are Pumpkin leaves and Mustard Greens different?
- Pumpkin leaves are higher in Iron, Phosphorus, Vitamin B6, Potassium, Folate, Magnesium, and Vitamin B2, however, Mustard Greens is richer in Vitamin A, Vitamin C, and Calcium.
- Daily need coverage for Vitamin A from Mustard Greens is 58% higher.
- Pumpkin leaves contain 4 times more Folate than Mustard Greens. While Pumpkin leaves contain 36µg of Folate, Mustard Greens contains only 9µg.
Pumpkin leaves, raw and Mustard greens, cooked, boiled, drained, without salt 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 | +192.3% |
| Contains more PotassiumPotassium | +169.1% |
| Contains more IronIron | +155.2% |
| Contains more PhosphorusPhosphorus | +147.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +50% |
| Contains more CalciumCalcium | +202.6% |
| Contains less SodiumSodium | -18.2% |
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 | +129.3% |
| Contains more Vitamin B2Vitamin B2 | +103.2% |
| Contains more Vitamin B3Vitamin B3 | +112.5% |
| Contains more Vitamin B6Vitamin B6 | +111.2% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +130% |
| Contains more Vitamin AVitamin A | +537% |
| Contains more Vitamin B5Vitamin B5 | +185.7% |
~equal in
Vitamin D
~0µg
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:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +23% |
| Contains more OtherOther | +82.4% |
| Contains more FatsFats | +17.5% |
| Contains more CarbsCarbs | +93.6% |
~equal in
Water
~91.78g
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
0.012 g
Monounsaturated Fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains less Sat. FatSaturated Fat | -94.2% |
| Contains more Mono. FatMonounsaturated Fat | +111.5% |
| Contains more Poly. FatPolyunsaturated fat | +109.1% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 26kcal |
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| Protein | 3.15g | 2.56g |
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| Fats | 0.4g | 0.47g |
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| Vitamin C | 11mg | 25.3mg |
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| Net carbs | 2.33g | 2.51g |
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| Carbs | 2.33g | 4.51g |
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| Magnesium | 38mg | 13mg |
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| Calcium | 39mg | 118mg |
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| Potassium | 436mg | 162mg |
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| Iron | 2.22mg | 0.87mg |
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| Sugar | 1.41g |
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| Fiber | 2g |
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| Copper | 0.133mg | 0.146mg |
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| Zinc | 0.2mg | 0.22mg |
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| Phosphorus | 104mg | 42mg |
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| Sodium | 11mg | 9mg |
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| Vitamin A | 1942IU | 12370IU |
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| Vitamin A | 97µg | 618µg |
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| Vitamin E | 1.78mg |
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| Manganese | 0.355mg |
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| Selenium | 0.9µg | 0.6µg |
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| Vitamin B1 | 0.094mg | 0.041mg |
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| Vitamin B2 | 0.128mg | 0.063mg |
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| Vitamin B3 | 0.92mg | 0.433mg |
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| Vitamin B5 | 0.042mg | 0.12mg |
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| Vitamin B6 | 0.207mg | 0.098mg |
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| Vitamin K | 592.7µg |
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| Folate | 36µg | 9µg |
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| Choline | 0.4mg |
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| Saturated Fat | 0.207g | 0.012g |
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| Monounsaturated Fat | 0.052g | 0.11g |
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| Polyunsaturated fat | 0.022g | 0.046g |
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| Tryptophan | 0.041mg |
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| Threonine | 0.156mg |
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| Isoleucine | 0.156mg |
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| Leucine | 0.318mg |
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| Lysine | 0.2mg |
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| Methionine | 0.054mg |
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| Phenylalanine | 0.171mg |
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| Valine | 0.181mg |
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| Histidine | 0.05mg |
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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
23%
186%
Minerals Daily Need Coverage Score
31%
17%
Comparison summary
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 1.41g)
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 - $1.4)
Which food is richer in minerals?
Pumpkin leaves is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.195g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.