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

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Differences between pumpkin leaves and pumpkin seeds

Pumpkin leaves have more vitamin A, vitamin B6, vitamin C, and folate, while pumpkin seeds have more zinc, copper, magnesium, potassium, and iron.
Pumpkin seeds' daily need coverage for zinc is 92% higher.
Pumpkin seeds contain 37 times less vitamin C than pumpkin leaves. Pumpkin leaves contain 11mg of vitamin C, while pumpkin seeds contain 0.3mg.
The amount of saturated fat in pumpkin leaves is lower.

The food types used in this comparison are Pumpkin leaves, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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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.

Pumpkin leaves

Pumpkin seeds

Contains more PhosphorusPhosphorus	+13%
Contains less SodiumSodium	-38.9%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+589.5%
Contains more CalciumCalcium	+41%
Contains more PotassiumPotassium	+110.8%
Contains more IronIron	+49.1%
Contains more CopperCopper	+418.8%
Contains more ZincZinc	+5050%
Contains more ManganeseManganese	+39.7%

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.

Pumpkin leaves

Pumpkin seeds

Contains more Vitamin CVitamin C	+3566.7%
Contains more Vitamin AVitamin A	+3133.3%
Contains more Vitamin B1Vitamin B1	+176.5%
Contains more Vitamin B2Vitamin B2	+146.2%
Contains more Vitamin B3Vitamin B3	+221.7%
Contains more Vitamin B6Vitamin B6	+459.5%
Contains more FolateFolate	+300%

Contains more Vitamin B5Vitamin B5

+33.3%

~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			DV% diff.
Zinc	0.2mg	10.3mg	92%
Fiber		18.4g	74%
Copper	0.133mg	0.69mg	62%
Polyunsaturated fat	0.022g	8.844g	59%
Magnesium	38mg	262mg	53%
Protein	3.15g	18.55g	31%
Fats	0.4g	19.4g	29%
Calories	19kcal	446kcal	21%
Carbs	2.33g	53.75g	17%
Saturated fat	0.207g	3.67g	16%
Monounsaturated fat	0.052g	6.032g	15%
Potassium	436mg	919mg	14%
Iron	2.22mg	3.31mg	14%
Vitamin B6	0.207mg	0.037mg	13%
Vitamin C	11mg	0.3mg	12%
Vitamin A	97µg	3µg	10%
Folate	36µg	9µg	7%
Vitamin B2	0.128mg	0.052mg	6%
Manganese	0.355mg	0.496mg	6%
Vitamin B1	0.094mg	0.034mg	5%
Vitamin B3	0.92mg	0.286mg	4%
Selenium	0.9µg		2%
Phosphorus	104mg	92mg	2%
Calcium	39mg	55mg	2%
Net carbs	2.33g	35.35g	N/A
Sodium	11mg	18mg	0%
Vitamin B5	0.042mg	0.056mg	0%
Tryptophan	0.041mg	0.326mg	0%
Threonine	0.156mg	0.683mg	0%
Isoleucine	0.156mg	0.956mg	0%
Leucine	0.318mg	1.572mg	0%
Lysine	0.2mg	1.386mg	0%
Methionine	0.054mg	0.417mg	0%
Phenylalanine	0.171mg	0.924mg	0%
Valine	0.181mg	1.491mg	0%
Histidine	0.05mg	0.515mg	0%