Pumpkin leaves vs. Russet potato — In-Depth Nutrition Comparison
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The main differences between Pumpkin leaves and Russet potato
- Pumpkin leaves are richer in Iron, Vitamin A RAE, Vitamin B2, and Manganese, yet Russet potato is richer in Vitamin B6, and Vitamin B5.
- Daily need coverage for Iron from Pumpkin leaves is 14% higher.
- Pumpkin leaves contain 97 times more Vitamin A RAE than Russet potato. Pumpkin leaves contain 97µg of Vitamin A RAE, while Russet potato contains 1µg.
Food types used in this article are Pumpkin leaves, raw and Potatoes, Russet, flesh and skin, baked.
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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.
Contains
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Calcium
+116.7%
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Iron
+107.5%
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Magnesium
+26.7%
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Phosphorus
+46.5%
Contains
less
Sodium
-21.4%
Contains
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Copper
+24.3%
Contains
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Manganese
+55.7%
Contains
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Selenium
+80%
Contains
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Potassium
+26.1%
Contains
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Zinc
+75%
Contains
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Calcium
+116.7%
Contains
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Iron
+107.5%
Contains
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Magnesium
+26.7%
Contains
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Phosphorus
+46.5%
Contains
less
Sodium
-21.4%
Contains
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Copper
+24.3%
Contains
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Manganese
+55.7%
Contains
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Selenium
+80%
Contains
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Potassium
+26.1%
Contains
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Zinc
+75%
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.
:
Contains
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Vitamin A
+19320%
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Vitamin C
+32.5%
Contains
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Vitamin B1
+40.3%
Contains
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Vitamin B2
+166.7%
Contains
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Folate
+38.5%
Contains
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Vitamin B3
+46.5%
Contains
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Vitamin B5
+804.8%
Contains
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Vitamin B6
+71%
Contains
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Vitamin A
+19320%
Contains
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Vitamin C
+32.5%
Contains
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Vitamin B1
+40.3%
Contains
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Vitamin B2
+166.7%
Contains
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Folate
+38.5%
Contains
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Vitamin B3
+46.5%
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Vitamin B5
+804.8%
Contains
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Vitamin B6
+71%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+19.8%
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Fats
+207.7%
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Water
+24.8%
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Carbs
+820.2%
Equal in Other - 1.35
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Protein
+19.8%
Contains
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Fats
+207.7%
Contains
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Water
+24.8%
Contains
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Carbs
+820.2%
Equal in Other - 1.35
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1633.3%
Contains
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Saturated Fat
-84.5%
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Polyunsaturated fat
+145.5%
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
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Monounsaturated Fat
+1633.3%
Contains
less
Saturated Fat
-84.5%
Contains
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Polyunsaturated fat
+145.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.33g | 19.14g |
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| Protein | 3.15g | 2.63g |
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| Fats | 0.4g | 0.13g |
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| Carbs | 2.33g | 21.44g |
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| Calories | 19kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g |
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| Fiber | 2.3g |
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| Calcium | 39mg | 18mg |
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| Iron | 2.22mg | 1.07mg |
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| Magnesium | 38mg | 30mg |
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| Phosphorus | 104mg | 71mg |
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| Potassium | 436mg | 550mg |
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| Sodium | 11mg | 14mg |
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| Zinc | 0.2mg | 0.35mg |
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| Copper | 0.133mg | 0.107mg |
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| Manganese | 0.355mg | 0.228mg |
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| Selenium | 0.9µg | 0.5µg |
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| Vitamin A | 1942IU | 10IU |
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| Vitamin A RAE | 97µg | 1µg |
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| Vitamin E | 0.07mg |
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| Vitamin C | 11mg | 8.3mg |
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| Vitamin B1 | 0.094mg | 0.067mg |
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| Vitamin B2 | 0.128mg | 0.048mg |
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| Vitamin B3 | 0.92mg | 1.348mg |
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| Vitamin B5 | 0.042mg | 0.38mg |
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| Vitamin B6 | 0.207mg | 0.354mg |
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| Folate | 36µg | 26µg |
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| Vitamin K | 2µg |
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| Tryptophan | 0.041mg | 0.027mg |
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| Threonine | 0.156mg | 0.086mg |
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| Isoleucine | 0.156mg | 0.085mg |
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| Leucine | 0.318mg | 0.125mg |
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| Lysine | 0.2mg | 0.137mg |
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| Methionine | 0.054mg | 0.041mg |
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| Phenylalanine | 0.171mg | 0.104mg |
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| Valine | 0.181mg | 0.131mg |
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| Histidine | 0.05mg | 0.044mg |
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| Saturated Fat | 0.207g | 0.032g |
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| Monounsaturated Fat | 0.052g | 0.003g |
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| Polyunsaturated fat | 0.022g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
31%
23%
Comparison summary
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.175g)
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Pumpkin leaves is relatively richer in minerals
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 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.