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Pumpkin leaves vs. Taro leaves — In-Depth Nutrition Comparison

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How are pumpkin leaves and taro leaves different?

  • Pumpkin leaves are richer in phosphorus, while taro leaves are higher in vitamin C, vitamin B2, folate, vitamin A, manganese, copper, vitamin B1, calcium, and potassium.
  • Taro leaves cover your daily need for vitamin C, 46% more than pumpkin leaves.
  • Pumpkin leaves contain 2 times more phosphorus than taro leaves. Pumpkin leaves contain 104mg of phosphorus, while taro leaves contain 60mg.

Pumpkin leaves, raw and Taro leaves, raw types were used in this article.

Infographic

Pumpkin leaves vs Taro 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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more PhosphorusPhosphorus +73.3%
Contains more MagnesiumMagnesium +18.4%
Contains more CalciumCalcium +174.4%
Contains more PotassiumPotassium +48.6%
Contains more CopperCopper +103%
Contains more ZincZinc +105%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +101.1%
~equal in Iron ~2.25mg
~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% 32% 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 173% 80% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin CVitamin C +372.7%
Contains more Vitamin AVitamin A +148.5%
Contains more Vitamin B1Vitamin B1 +122.3%
Contains more Vitamin B2Vitamin B2 +256.3%
Contains more Vitamin B3Vitamin B3 +64.5%
Contains more Vitamin B5Vitamin B5 +100%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~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
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more ProteinProtein +58.1%
Contains more FatsFats +85%
Contains more CarbsCarbs +187.6%
Contains more OtherOther +54.8%
~equal in Water ~85.66g

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
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains less Sat. FatSaturated fat -27.1%
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +1295.5%

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 Taro leaves
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Taro leaves DV% diff.
Vitamin K 108.6µg 91%
Vitamin C 11mg 52mg 46%
Vitamin B2 0.128mg 0.456mg 25%
Folate 36µg 126µg 23%
Manganese 0.355mg 0.714mg 16%
Vitamin A 97µg 241µg 16%
Fiber 3.7g 15%
Copper 0.133mg 0.27mg 15%
Vitamin E 2.02mg 13%
Vitamin B1 0.094mg 0.209mg 10%
Calcium 39mg 107mg 7%
Phosphorus 104mg 60mg 6%
Potassium 436mg 648mg 6%
Vitamin B6 0.207mg 0.146mg 5%
Protein 3.15g 4.98g 4%
Vitamin B3 0.92mg 1.513mg 4%
Zinc 0.2mg 0.41mg 2%
Magnesium 38mg 45mg 2%
Choline 12.8mg 2%
Polyunsaturated fat 0.022g 0.307g 2%
Vitamin B5 0.042mg 0.084mg 1%
Calories 19kcal 42kcal 1%
Fats 0.4g 0.74g 1%
Carbs 2.33g 6.7g 1%
Net carbs 2.33g 3g N/A
Iron 2.22mg 2.25mg 0%
Sugar 3.01g N/A
Sodium 11mg 3mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.207g 0.151g 0%
Monounsaturated fat 0.052g 0.06g 0%
Tryptophan 0.041mg 0.048mg 0%
Threonine 0.156mg 0.167mg 0%
Isoleucine 0.156mg 0.26mg 0%
Leucine 0.318mg 0.392mg 0%
Lysine 0.2mg 0.246mg 0%
Methionine 0.054mg 0.079mg 0%
Phenylalanine 0.171mg 0.195mg 0%
Valine 0.181mg 0.256mg 0%
Histidine 0.05mg 0.114mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Taro 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
17%
Pumpkin leaves
69%
Taro leaves
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
43%
Taro leaves

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Taro leaves
Taro leaves is lower in Saturated fat (difference - 0.056g)
Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 3.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.