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Pumpkin leaves vs. Rosemary — In-Depth Nutrition Comparison

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Differences between pumpkin leaves and rosemary

  • Pumpkin leaves contain less iron, calcium, manganese, copper, folate, vitamin B5, magnesium, vitamin C, and vitamin B6 than rosemary.
  • Rosemary's daily need coverage for iron is 55% higher.
  • The amount of saturated fat in pumpkin leaves is lower.

The food types used in this comparison are Pumpkin leaves, raw and Rosemary, fresh.

Infographic

Pumpkin leaves vs Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -57.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +139.5%
Contains more CalciumCalcium +712.8%
Contains more PotassiumPotassium +53.2%
Contains more IronIron +199.5%
Contains more CopperCopper +126.3%
Contains more ZincZinc +365%
Contains more ManganeseManganese +170.4%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin B1Vitamin B1 +161.1%
Contains more Vitamin CVitamin C +98.2%
Contains more Vitamin AVitamin A +50.5%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B5Vitamin B5 +1814.3%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more FolateFolate +202.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.912mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more WaterWater +37.1%
Contains more FatsFats +1365%
Contains more CarbsCarbs +788.4%
Contains more OtherOther +90.3%
~equal in Protein ~3.31g

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +2130.8%
Contains more Poly. FatPolyunsaturated fat +3995.5%

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 Rosemary
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Rosemary DV% diff.
Fiber 14.1g 56%
Iron 2.22mg 6.65mg 55%
Calcium 39mg 317mg 28%
Manganese 0.355mg 0.96mg 26%
Copper 0.133mg 0.301mg 19%
Folate 36µg 109µg 18%
Vitamin B5 0.042mg 0.804mg 15%
Magnesium 38mg 91mg 13%
Saturated fat 0.207g 2.838g 12%
Vitamin C 11mg 21.8mg 12%
Vitamin B6 0.207mg 0.336mg 10%
Fats 0.4g 5.86g 8%
Potassium 436mg 668mg 7%
Zinc 0.2mg 0.93mg 7%
Carbs 2.33g 20.7g 6%
Polyunsaturated fat 0.022g 0.901g 6%
Calories 19kcal 131kcal 6%
Vitamin B1 0.094mg 0.036mg 5%
Phosphorus 104mg 66mg 5%
Vitamin A 97µg 146µg 5%
Monounsaturated fat 0.052g 1.16g 3%
Vitamin B2 0.128mg 0.152mg 2%
Selenium 0.9µg 2%
Sodium 11mg 26mg 1%
Protein 3.15g 3.31g 0%
Net carbs 2.33g 6.6g N/A
Vitamin B3 0.92mg 0.912mg 0%
Tryptophan 0.041mg 0.051mg 0%
Threonine 0.156mg 0.136mg 0%
Isoleucine 0.156mg 0.136mg 0%
Leucine 0.318mg 0.249mg 0%
Lysine 0.2mg 0.143mg 0%
Methionine 0.054mg 0.047mg 0%
Phenylalanine 0.171mg 0.169mg 0%
Valine 0.181mg 0.165mg 0%
Histidine 0.05mg 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Rosemary
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Pumpkin leaves
30%
Rosemary
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
75%
Rosemary

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Pumpkin leaves
Pumpkin leaves is lower in Saturated fat (difference - 2.631g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 70)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.