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Pumpkin leaves vs. Pumpkin flowers — In-Depth Nutrition Comparison

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The main differences between pumpkin leaves and pumpkin flowers

  • Pumpkin leaves are richer in iron, phosphorus, and potassium, yet pumpkin flowers are richer in vitamin C and folate.
  • Daily need coverage for iron for pumpkin leaves is 19% higher.
  • Pumpkin leaves contain 3 times more potassium than pumpkin flowers. Pumpkin leaves contain 436mg of potassium, while pumpkin flowers contain 173mg.

Food types used in this article are Pumpkin leaves, raw and Pumpkin flowers, raw.

Infographic

Pumpkin leaves vs Pumpkin flowers 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 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +152%
Contains more IronIron +217.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +112.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +28.6%
Contains less SodiumSodium -54.5%
~equal in Calcium ~39mg

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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B2Vitamin B2 +70.7%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +154.5%
Contains more FolateFolate +63.9%
~equal in Vitamin A ~97µg
~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 Pumpkin flowers DV% diff.
Iron 2.22mg 0.7mg 19%
Vitamin C 11mg 28mg 19%
Vitamin B6 0.207mg 16%
Manganese 0.355mg 15%
Copper 0.133mg 15%
Potassium 436mg 173mg 8%
Phosphorus 104mg 49mg 8%
Folate 36µg 59µg 6%
Vitamin B1 0.094mg 0.042mg 4%
Protein 3.15g 1.03g 4%
Vitamin B2 0.128mg 0.075mg 4%
Magnesium 38mg 24mg 3%
Zinc 0.2mg 2%
Saturated fat 0.207g 0.036g 1%
Vitamin B5 0.042mg 1%
Vitamin B3 0.92mg 0.69mg 1%
Fats 0.4g 0.07g 1%
Calories 19kcal 15kcal 0%
Carbs 2.33g 3.28g 0%
Net carbs 2.33g 3.28g N/A
Calcium 39mg 39mg 0%
Sodium 11mg 5mg 0%
Vitamin A 97µg 97µg 0%
Selenium 0.9µg 0.7µg 0%
Monounsaturated fat 0.052g 0.009g 0%
Polyunsaturated fat 0.022g 0.004g 0%
Tryptophan 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.2mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 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% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +205.8%
Contains more FatsFats +471.4%
Contains more OtherOther +163.8%
Contains more CarbsCarbs +40.8%
~equal in Water ~95.15g

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
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +477.8%
Contains more Poly. FatPolyunsaturated fat +450%
Contains less Sat. FatSaturated fat -82.6%

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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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.