Pumpkin leaves vs. Spinach — In-Depth Nutrition Comparison
Compare
What are the main differences between pumpkin leaves and spinach?
- Pumpkin leaves are richer in phosphorus, while spinach is higher in vitamin A, folate, manganese, iron, magnesium, calcium, vitamin B2, and zinc.
- Spinach's daily need coverage for vitamin A is 171% higher.
- Spinach has 2 times less phosphorus than pumpkin leaves. Pumpkin leaves have 104mg of phosphorus, while spinach has 56mg.
We used Pumpkin leaves, raw and Spinach, cooked, boiled, drained, without salt types in this comparison.
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.
| Contains more PhosphorusPhosphorus | +85.7% |
| Contains less SodiumSodium | -84.3% |
| Contains more MagnesiumMagnesium | +128.9% |
| Contains more CalciumCalcium | +248.7% |
| Contains more IronIron | +60.8% |
| Contains more CopperCopper | +30.8% |
| Contains more ZincZinc | +280% |
| Contains more ManganeseManganese | +163.4% |
| Contains more SeleniumSelenium | +66.7% |
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.
| Contains more Vitamin CVitamin C | +12.2% |
| Contains more Vitamin B3Vitamin B3 | +87.8% |
| Contains more Vitamin AVitamin A | +440.2% |
| Contains more Vitamin B2Vitamin B2 | +84.4% |
| Contains more Vitamin B5Vitamin B5 | +245.2% |
| Contains more Vitamin B6Vitamin B6 | +16.9% |
| Contains more FolateFolate | +305.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 97µg | 524µg | 47% |
| Folate | 36µg | 146µg | 28% |
| Manganese | 0.355mg | 0.935mg | 25% |
| Iron | 2.22mg | 3.57mg | 17% |
| Vitamin E | 2.08mg | 14% | |
| Magnesium | 38mg | 87mg | 12% |
| Calcium | 39mg | 136mg | 10% |
| Fiber | 2.4g | 10% | |
| Vitamin B2 | 0.128mg | 0.236mg | 8% |
| Phosphorus | 104mg | 56mg | 7% |
| Copper | 0.133mg | 0.174mg | 5% |
| Zinc | 0.2mg | 0.76mg | 5% |
| Choline | 19.7mg | 4% | |
| Vitamin B6 | 0.207mg | 0.242mg | 3% |
| Vitamin B3 | 0.92mg | 0.49mg | 3% |
| Sodium | 11mg | 70mg | 3% |
| Vitamin B5 | 0.042mg | 0.145mg | 2% |
| Saturated fat | 0.207g | 0.043g | 1% |
| Selenium | 0.9µg | 1.5µg | 1% |
| Polyunsaturated fat | 0.022g | 0.109g | 1% |
| Potassium | 436mg | 466mg | 1% |
| Vitamin C | 11mg | 9.8mg | 1% |
| Calories | 19kcal | 23kcal | 0% |
| Protein | 3.15g | 2.97g | 0% |
| Fats | 0.4g | 0.26g | 0% |
| Carbs | 2.33g | 3.75g | 0% |
| Net carbs | 2.33g | 1.35g | N/A |
| Sugar | 0.43g | N/A | |
| Vitamin B1 | 0.094mg | 0.095mg | 0% |
| Monounsaturated fat | 0.052g | 0.006g | 0% |
| Tryptophan | 0.041mg | 0.04mg | 0% |
| Threonine | 0.156mg | 0.127mg | 0% |
| Isoleucine | 0.156mg | 0.152mg | 0% |
| Leucine | 0.318mg | 0.231mg | 0% |
| Lysine | 0.2mg | 0.182mg | 0% |
| Methionine | 0.054mg | 0.055mg | 0% |
| Phenylalanine | 0.171mg | 0.134mg | 0% |
| Valine | 0.181mg | 0.168mg | 0% |
| Histidine | 0.05mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more FatsFats | +53.8% |
| Contains more CarbsCarbs | +60.9% |
| Contains more OtherOther | +46% |
~equal in
Protein
~2.97g
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.207 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.022 g
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated fat | +766.7% |
| Contains less Sat. FatSaturated fat | -79.2% |
| Contains more Poly. FatPolyunsaturated fat | +395.5% |
