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Pumpkin leaves vs. Bran — In-Depth Nutrition Comparison

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Important differences between pumpkin leaves and bran

  • Pumpkin leaves have more vitamin A, iron, vitamin B6, vitamin C, potassium, folate, copper, and vitamin B2; however, bran has more manganese and selenium.
  • Pumpkin leaves' daily need coverage for vitamin A is 39% more.

The food varieties used in the comparison are Pumpkin leaves, raw and Oat bran, cooked.

Infographic

Pumpkin leaves vs Bran 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%
Bran
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +373.9%
Contains more IronIron +152.3%
Contains more CopperCopper +101.5%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +14.4%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +171.5%
Contains more SeleniumSelenium +755.6%
~equal in Magnesium ~40mg

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%
Bran
2
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +276.5%
Contains more Vitamin B3Vitamin B3 +538.9%
Contains more Vitamin B6Vitamin B6 +728%
Contains more FolateFolate +500%
Contains more Vitamin B1Vitamin B1 +70.2%
Contains more Vitamin B5Vitamin B5 +416.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Bran DV% diff.
Manganese 0.355mg 0.964mg 26%
Iron 2.22mg 0.88mg 17%
Vitamin B6 0.207mg 0.025mg 14%
Selenium 0.9µg 7.7µg 12%
Vitamin C 11mg 0mg 12%
Vitamin A 97µg 0µg 11%
Fiber 2.6g 10%
Potassium 436mg 92mg 10%
Folate 36µg 6µg 8%
Copper 0.133mg 0.066mg 7%
Vitamin B2 0.128mg 0.034mg 7%
Vitamin B1 0.094mg 0.16mg 6%
Vitamin B3 0.92mg 0.144mg 5%
Vitamin B5 0.042mg 0.217mg 4%
Zinc 0.2mg 0.53mg 3%
Calcium 39mg 10mg 3%
Carbs 2.33g 11.44g 3%
Phosphorus 104mg 119mg 2%
Polyunsaturated fat 0.022g 0.339g 2%
Monounsaturated fat 0.052g 0.291g 1%
Calories 19kcal 40kcal 1%
Fats 0.4g 0.86g 1%
Protein 3.15g 3.21g 0%
Net carbs 2.33g 8.84g N/A
Magnesium 38mg 40mg 0%
Sodium 11mg 1mg 0%
Saturated fat 0.207g 0.163g 0%
Tryptophan 0.041mg 0.057mg 0%
Threonine 0.156mg 0.086mg 0%
Isoleucine 0.156mg 0.114mg 0%
Leucine 0.318mg 0.235mg 0%
Lysine 0.2mg 0.13mg 0%
Methionine 0.054mg 0.057mg 0%
Phenylalanine 0.171mg 0.155mg 0%
Valine 0.181mg 0.165mg 0%
Histidine 0.05mg 0.07mg 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
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more OtherOther +153.1%
Contains more FatsFats +115%
Contains more CarbsCarbs +391%
~equal in Protein ~3.21g
~equal in Water ~84g

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
Bran
3
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -21.3%
Contains more Mono. FatMonounsaturated fat +459.6%
Contains more Poly. FatPolyunsaturated fat +1440.9%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.