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  6. Pumpkin leaves vs. Red potato

Pumpkin leaves vs. Red potato — In-Depth Nutrition Comparison

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What are the main differences between Pumpkin leaves and Red potato?

  • Pumpkin leaves are richer in Iron, Vitamin A RAE, Manganese, and Vitamin B2, while Red potato is higher in Vitamin B5.
  • Pumpkin leaves' daily need coverage for Iron is 19% higher.
  • Red potato has 97 times less Vitamin A RAE than Pumpkin leaves. Pumpkin leaves have 97µg of Vitamin A RAE, while Red potato has 1µg.

We used Pumpkin leaves, raw and Potatoes, red, flesh and skin, baked types in this comparison.

Infographic

Pumpkin leaves vs Red potato infographic
Infographic link

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 leaves
7
:
3
Red potato
Red potato
Contains more Calcium +333.3%
Contains more Iron +217.1%
Contains more Magnesium +35.7%
Contains more Phosphorus +44.4%
Contains more Manganese +105.2%
Contains more Potassium +25%
Contains more Zinc +100%
Contains more Copper +30.8%
Equal in Sodium - 12
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +333.3%
Contains more Iron +217.1%
Contains more Magnesium +35.7%
Contains more Phosphorus +44.4%
Contains more Manganese +105.2%
Contains more Potassium +25%
Contains more Zinc +100%
Contains more Copper +30.8%
Equal in Sodium - 12

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 leaves
4
:
6
Red potato
Red potato
Contains more Vitamin A +19320%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +156%
Contains more Folate +33.3%
Contains more Vitamin C +14.5%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B5 +711.9%
Equal in Vitamin B6 - 0.212
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +19320%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +156%
Contains more Folate +33.3%
Contains more Vitamin C +14.5%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B5 +711.9%
Equal in Vitamin B6 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
3
:
2
Red potato
Red potato
Contains more Protein +37%
Contains more Fats +166.7%
Contains more Water +21.1%
Contains more Carbs +740.8%
Equal in Other - 1.29
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +37%
Contains more Fats +166.7%
Contains more Water +21.1%
Contains more Carbs +740.8%
Equal in Other - 1.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Red potato
Red potato
Contains more Monounsaturated Fat +2500%
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +95.5%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +2500%
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin leaves Red potato
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Red potato Opinion
Net carbs 2.33g 17.79g Red potato
Protein 3.15g 2.3g Pumpkin leaves
Fats 0.4g 0.15g Pumpkin leaves
Carbs 2.33g 19.59g Red potato
Calories 19kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g Pumpkin leaves
Fiber 1.8g Red potato
Calcium 39mg 9mg Pumpkin leaves
Iron 2.22mg 0.7mg Pumpkin leaves
Magnesium 38mg 28mg Pumpkin leaves
Phosphorus 104mg 72mg Pumpkin leaves
Potassium 436mg 545mg Red potato
Sodium 11mg 12mg Pumpkin leaves
Zinc 0.2mg 0.4mg Red potato
Copper 0.133mg 0.174mg Red potato
Manganese 0.355mg 0.173mg Pumpkin leaves
Selenium 0.9µg Pumpkin leaves
Vitamin A 1942IU 10IU Pumpkin leaves
Vitamin A RAE 97µg 1µg Pumpkin leaves
Vitamin E 0.08mg Red potato
Vitamin C 11mg 12.6mg Red potato
Vitamin B1 0.094mg 0.072mg Pumpkin leaves
Vitamin B2 0.128mg 0.05mg Pumpkin leaves
Vitamin B3 0.92mg 1.595mg Red potato
Vitamin B5 0.042mg 0.341mg Red potato
Vitamin B6 0.207mg 0.212mg Red potato
Folate 36µg 27µg Pumpkin leaves
Vitamin K 2.8µg Red potato
Tryptophan 0.041mg 0.023mg Pumpkin leaves
Threonine 0.156mg 0.075mg Pumpkin leaves
Isoleucine 0.156mg 0.074mg Pumpkin leaves
Leucine 0.318mg 0.109mg Pumpkin leaves
Lysine 0.2mg 0.12mg Pumpkin leaves
Methionine 0.054mg 0.035mg Pumpkin leaves
Phenylalanine 0.171mg 0.091mg Pumpkin leaves
Valine 0.181mg 0.115mg Pumpkin leaves
Histidine 0.05mg 0.039mg Pumpkin leaves
Saturated Fat 0.207g 0.026g Red potato
Monounsaturated Fat 0.052g 0.002g Pumpkin leaves
Polyunsaturated fat 0.022g 0.043g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
25%
Pumpkin leaves
17%
Red potato
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
22%
Red potato

Comparison summary

Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.181g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 89)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.