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Pumpkin leaves vs. Sweet potato leaves — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin leaves and Sweet potato leaves

  • Pumpkin leaves have more Iron, however, Sweet potato leaves are higher in Vitamin B2, Vitamin A RAE, Magnesium, and Vitamin B1.
  • Sweet potato leaves covers your daily need of Vitamin B2 17% more than Pumpkin leaves.
  • Pumpkin leaves have 2 times more Iron than Sweet potato leaves. While Pumpkin leaves have 2.22mg of Iron, Sweet potato leaves have only 0.97mg.

These are the specific foods used in this comparison Pumpkin leaves, raw and Sweet potato leaves, raw.

Infographic

Pumpkin leaves vs Sweet potato leaves 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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more IronIron +128.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +28.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +84.2%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +16.5%
Contains less SodiumSodium -45.5%
~equal in Selenium ~0.9µg

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 37% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +94.5%
Contains more Vitamin B1Vitamin B1 +66%
Contains more Vitamin B2Vitamin B2 +169.5%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin B5Vitamin B5 +435.7%
~equal in Vitamin C ~11mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.19mg
~equal in Vitamin B12 ~0µg
~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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +26.5%
Contains more FatsFats +27.5%
Contains more CarbsCarbs +278.5%
Contains more OtherOther +10.5%
~equal in Water ~86.81g

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
31% 6% 64%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated Fat +160%
Contains less Sat. FatSaturated Fat -46.4%
Contains more Poly. FatPolyunsaturated fat +936.4%

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 Sweet potato leaves
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Sweet potato leaves Opinion
Calories 19kcal 42kcal Sweet potato leaves
Protein 3.15g 2.49g Pumpkin leaves
Fats 0.4g 0.51g Sweet potato leaves
Vitamin C 11mg 11mg
Net carbs 2.33g 3.52g Sweet potato leaves
Carbs 2.33g 8.82g Sweet potato leaves
Magnesium 38mg 70mg Sweet potato leaves
Calcium 39mg 78mg Sweet potato leaves
Potassium 436mg 508mg Sweet potato leaves
Iron 2.22mg 0.97mg Pumpkin leaves
Fiber 5.3g Sweet potato leaves
Copper 0.133mg Pumpkin leaves
Zinc 0.2mg Pumpkin leaves
Phosphorus 104mg 81mg Pumpkin leaves
Sodium 11mg 6mg Sweet potato leaves
Vitamin A 1942IU 3778IU Sweet potato leaves
Vitamin A RAE 97µg 189µg Sweet potato leaves
Manganese 0.355mg Pumpkin leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.094mg 0.156mg Sweet potato leaves
Vitamin B2 0.128mg 0.345mg Sweet potato leaves
Vitamin B3 0.92mg 1.13mg Sweet potato leaves
Vitamin B5 0.042mg 0.225mg Sweet potato leaves
Vitamin B6 0.207mg 0.19mg Pumpkin leaves
Vitamin K 302.2µg Sweet potato leaves
Folate 36µg Pumpkin leaves
Saturated Fat 0.207g 0.111g Sweet potato leaves
Monounsaturated Fat 0.052g 0.02g Pumpkin leaves
Polyunsaturated fat 0.022g 0.228g Sweet potato leaves
Tryptophan 0.041mg 0.035mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg 0.228mg Sweet potato leaves
Methionine 0.054mg 0.086mg Sweet potato leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Sweet potato leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
20%
Sweet potato leaves

Comparison summary

Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Sweet potato leaves
Sweet potato leaves is lower in Saturated Fat (difference - 0.096g)
Which food is richer in vitamins?
Sweet potato leaves
Sweet potato leaves is relatively richer in vitamins
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.