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Pumpkin leaves vs. Spinach — In-Depth Nutrition Comparison

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What are the main differences between Pumpkin leaves and Spinach?

  • Pumpkin leaves are richer in Phosphorus, while Spinach is higher in Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Calcium, Vitamin B2, and Zinc.
  • Spinach's daily need coverage for Vitamin A RAE is 47% 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

Pumpkin leaves vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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%
~equal in Potassium ~466mg

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% 117% 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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +12.2%
Contains more Vitamin B3Vitamin B3 +87.8%
Contains more Vitamin AVitamin A +439.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

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% 4% 91% 2%
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
74% 19% 8%
Saturated Fat: Sat. Fat 0.207 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
27% 4% 69%
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%

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 Spinach
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Spinach Opinion
Calories 19kcal 23kcal Spinach
Protein 3.15g 2.97g Pumpkin leaves
Fats 0.4g 0.26g Pumpkin leaves
Vitamin C 11mg 9.8mg Pumpkin leaves
Net carbs 2.33g 1.35g Pumpkin leaves
Carbs 2.33g 3.75g Spinach
Magnesium 38mg 87mg Spinach
Calcium 39mg 136mg Spinach
Potassium 436mg 466mg Spinach
Iron 2.22mg 3.57mg Spinach
Sugar 0.43g Pumpkin leaves
Fiber 2.4g Spinach
Copper 0.133mg 0.174mg Spinach
Zinc 0.2mg 0.76mg Spinach
Phosphorus 104mg 56mg Pumpkin leaves
Sodium 11mg 70mg Pumpkin leaves
Vitamin A 1942IU 10481IU Spinach
Vitamin A RAE 97µg 524µg Spinach
Vitamin E 2.08mg Spinach
Manganese 0.355mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin B1 0.094mg 0.095mg Spinach
Vitamin B2 0.128mg 0.236mg Spinach
Vitamin B3 0.92mg 0.49mg Pumpkin leaves
Vitamin B5 0.042mg 0.145mg Spinach
Vitamin B6 0.207mg 0.242mg Spinach
Vitamin K 493.6µg Spinach
Folate 36µg 146µg Spinach
Choline 19.7mg Spinach
Saturated Fat 0.207g 0.043g Spinach
Monounsaturated Fat 0.052g 0.006g Pumpkin leaves
Polyunsaturated fat 0.022g 0.109g Spinach
Tryptophan 0.041mg 0.04mg Pumpkin leaves
Threonine 0.156mg 0.127mg Pumpkin leaves
Isoleucine 0.156mg 0.152mg Pumpkin leaves
Leucine 0.318mg 0.231mg Pumpkin leaves
Lysine 0.2mg 0.182mg Pumpkin leaves
Methionine 0.054mg 0.055mg Spinach
Phenylalanine 0.171mg 0.134mg Pumpkin leaves
Valine 0.181mg 0.168mg Pumpkin leaves
Histidine 0.05mg 0.066mg Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Spinach
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
23%
Pumpkin leaves
170%
Spinach
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.164g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.