Pumpkin leaves vs. Sweet potato — In-Depth Nutrition Comparison
Compare
What are the main differences between Pumpkin leaves and Sweet potato?
- Pumpkin leaves are richer in Iron, Folate, and Phosphorus, while Sweet potato is higher in Vitamin A RAE, Vitamin B5, Vitamin C, Manganese, and Vitamin B6.
- Sweet potato's daily need coverage for Vitamin A RAE is 96% higher.
- Sweet potato has 6 times less Folate than Pumpkin leaves. Pumpkin leaves have 36µg of Folate, while Sweet potato has 6µg.
We used Pumpkin leaves, raw and Sweet potato, cooked, baked in skin, flesh, 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
Iron
+221.7%
Contains
more
Magnesium
+40.7%
Contains
more
Phosphorus
+92.6%
Contains
less
Sodium
-69.4%
Contains
more
Selenium
+350%
Contains
more
Zinc
+60%
Contains
more
Copper
+21.1%
Contains
more
Manganese
+40%
Equal in Calcium - 38
Equal in Potassium - 475
Contains
more
Iron
+221.7%
Contains
more
Magnesium
+40.7%
Contains
more
Phosphorus
+92.6%
Contains
less
Sodium
-69.4%
Contains
more
Selenium
+350%
Contains
more
Zinc
+60%
Contains
more
Copper
+21.1%
Contains
more
Manganese
+40%
Equal in Calcium - 38
Equal in Potassium - 475
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 B2
+20.8%
Contains
more
Folate
+500%
Contains
more
Vitamin A
+889.6%
Contains
more
Vitamin C
+78.2%
Contains
more
Vitamin B1
+13.8%
Contains
more
Vitamin B3
+61.6%
Contains
more
Vitamin B5
+2004.8%
Contains
more
Vitamin B6
+38.2%
Contains
more
Vitamin B2
+20.8%
Contains
more
Folate
+500%
Contains
more
Vitamin A
+889.6%
Contains
more
Vitamin C
+78.2%
Contains
more
Vitamin B1
+13.8%
Contains
more
Vitamin B3
+61.6%
Contains
more
Vitamin B5
+2004.8%
Contains
more
Vitamin B6
+38.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+56.7%
Contains
more
Fats
+166.7%
Contains
more
Water
+22.6%
Contains
more
Carbs
+788.8%
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Contains
more
Protein
+56.7%
Contains
more
Fats
+166.7%
Contains
more
Water
+22.6%
Contains
more
Carbs
+788.8%
Equal in Other - 1.35
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+2500%
Contains
less
Saturated Fat
-74.9%
Contains
more
Polyunsaturated fat
+318.2%
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Contains
more
Monounsaturated Fat
+2500%
Contains
less
Saturated Fat
-74.9%
Contains
more
Polyunsaturated fat
+318.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.33g | 17.41g |
|
| Protein | 3.15g | 2.01g |
|
| Fats | 0.4g | 0.15g |
|
| Carbs | 2.33g | 20.71g |
|
| Calories | 19kcal | 90kcal |
|
| Starch | 7.05g |
|
|
| Fructose | 0.5g |
|
|
| Sugar | 6.48g |
|
|
| Fiber | 3.3g |
|
|
| Calcium | 39mg | 38mg |
|
| Iron | 2.22mg | 0.69mg |
|
| Magnesium | 38mg | 27mg |
|
| Phosphorus | 104mg | 54mg |
|
| Potassium | 436mg | 475mg |
|
| Sodium | 11mg | 36mg |
|
| Zinc | 0.2mg | 0.32mg |
|
| Copper | 0.133mg | 0.161mg |
|
| Manganese | 0.355mg | 0.497mg |
|
| Selenium | 0.9µg | 0.2µg |
|
| Vitamin A | 1942IU | 19218IU |
|
| Vitamin A RAE | 97µg | 961µg |
|
| Vitamin E | 0.71mg |
|
|
| Vitamin C | 11mg | 19.6mg |
|
| Vitamin B1 | 0.094mg | 0.107mg |
|
| Vitamin B2 | 0.128mg | 0.106mg |
|
| Vitamin B3 | 0.92mg | 1.487mg |
|
| Vitamin B5 | 0.042mg | 0.884mg |
|
| Vitamin B6 | 0.207mg | 0.286mg |
|
| Folate | 36µg | 6µg |
|
| Vitamin K | 2.3µg |
|
|
| Tryptophan | 0.041mg | 0.04mg |
|
| Threonine | 0.156mg | 0.107mg |
|
| Isoleucine | 0.156mg | 0.07mg |
|
| Leucine | 0.318mg | 0.118mg |
|
| Lysine | 0.2mg | 0.084mg |
|
| Methionine | 0.054mg | 0.037mg |
|
| Phenylalanine | 0.171mg | 0.114mg |
|
| Valine | 0.181mg | 0.11mg |
|
| Histidine | 0.05mg | 0.039mg |
|
| Saturated Fat | 0.207g | 0.052g |
|
| Monounsaturated Fat | 0.052g | 0.002g |
|
| Polyunsaturated fat | 0.022g | 0.092g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
120%
Minerals Daily Need Coverage Score
31%
25%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.155g)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 70)
Which food is cheaper?
Pumpkin leaves is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.