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Pumpkin leaves vs. Purslane — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin leaves and purslane

  • Pumpkin leaves are higher in vitamin A, vitamin B6, phosphorus, and folate, yet purslane is higher in vitamin C and magnesium.
  • Pumpkin leaves cover your daily vitamin A needs 12% more than purslane.
  • Pumpkin leaves contain 3 times more folate than purslane. While pumpkin leaves contain 36µg of folate, purslane contains only 12µg.

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

Infographic

Pumpkin leaves vs Purslane 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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more IronIron +11.6%
Contains more CopperCopper +17.7%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +136.4%
Contains less SodiumSodium -75.6%
Contains more ManganeseManganese +17.2%
Contains more MagnesiumMagnesium +78.9%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +13.3%
~equal in Selenium ~0.9µg

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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +91.7%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +183.6%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +90.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Purslane DV% diff.
Vitamin C 11mg 21mg 11%
Vitamin A 97µg 11%
Vitamin B6 0.207mg 0.073mg 10%
Phosphorus 104mg 44mg 9%
Magnesium 38mg 68mg 7%
Folate 36µg 12µg 6%
Vitamin B1 0.094mg 0.047mg 4%
Vitamin B3 0.92mg 0.48mg 3%
Iron 2.22mg 1.99mg 3%
Calcium 39mg 65mg 3%
Protein 3.15g 2.03g 2%
Copper 0.133mg 0.113mg 2%
Potassium 436mg 494mg 2%
Choline 12.8mg 2%
Manganese 0.355mg 0.303mg 2%
Sodium 11mg 45mg 1%
Saturated fat 0.207g 1%
Vitamin B2 0.128mg 0.112mg 1%
Calories 19kcal 20kcal 0%
Fats 0.4g 0.36g 0%
Carbs 2.33g 3.39g 0%
Net carbs 2.33g 3.39g N/A
Zinc 0.2mg 0.17mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.042mg 0.036mg 0%
Monounsaturated fat 0.052g 0%
Polyunsaturated fat 0.022g 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
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +55.2%
Contains more CarbsCarbs +45.5%
~equal in Fats ~0.36g
~equal in Water ~92.86g
~equal in Other ~1.36g

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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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.