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Pumpkin leaves vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between Pumpkin leaves and Vegetable

  • Pumpkin leaves have more Iron, Vitamin B6, Vitamin C, Potassium, Phosphorus, and Copper, however, Vegetable have more Vitamin A RAE.
  • Pumpkin leaves' daily need coverage for Iron is 18% more.
  • Pumpkin leaves have 3 times more Vitamin C than Vegetable. Pumpkin leaves have 11mg of Vitamin C, while Vegetable has 3.2mg.

The food varieties used in the comparison are Pumpkin leaves, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Pumpkin leaves vs Vegetable 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 Calcium +56%
Contains more Iron +170.7%
Contains more Magnesium +72.7%
Contains more Phosphorus +103.9%
Contains more Potassium +158%
Contains less Sodium -68.6%
Contains more Copper +60.2%
Contains more Selenium +200%
Contains more Zinc +145%
Equal in Manganese - 0.379
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +56%
Contains more Iron +170.7%
Contains more Magnesium +72.7%
Contains more Phosphorus +103.9%
Contains more Potassium +158%
Contains less Sodium -68.6%
Contains more Copper +60.2%
Contains more Selenium +200%
Contains more Zinc +145%
Equal in Manganese - 0.379

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 C +243.8%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B6 +179.7%
Contains more Folate +89.5%
Contains more Vitamin A +120.2%
Contains more Vitamin B5 +259.5%
Equal in Vitamin B2 - 0.12
Equal in Vitamin B3 - 0.851
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +243.8%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B6 +179.7%
Contains more Folate +89.5%
Contains more Vitamin A +120.2%
Contains more Vitamin B5 +259.5%
Equal in Vitamin B2 - 0.12
Equal in Vitamin B3 - 0.851

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.1%
Contains more Fats +166.7%
Contains more Water +11.6%
Contains more Other +85.1%
Contains more Carbs +461.8%
Equal in Protein - 2.86
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +10.1%
Contains more Fats +166.7%
Contains more Water +11.6%
Contains more Other +85.1%
Contains more Carbs +461.8%
Equal in Protein - 2.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +420%
Contains less Saturated Fat -85%
Contains more Polyunsaturated fat +227.3%
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +420%
Contains less Saturated Fat -85%
Contains more Polyunsaturated fat +227.3%

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Vegetable Opinion
Net carbs 2.33g 8.69g Vegetable
Protein 3.15g 2.86g Pumpkin leaves
Fats 0.4g 0.15g Pumpkin leaves
Carbs 2.33g 13.09g Vegetable
Calories 19kcal 65kcal Vegetable
Sugar 3.12g Pumpkin leaves
Fiber 4.4g Vegetable
Calcium 39mg 25mg Pumpkin leaves
Iron 2.22mg 0.82mg Pumpkin leaves
Magnesium 38mg 22mg Pumpkin leaves
Phosphorus 104mg 51mg Pumpkin leaves
Potassium 436mg 169mg Pumpkin leaves
Sodium 11mg 35mg Pumpkin leaves
Zinc 0.2mg 0.49mg Vegetable
Copper 0.133mg 0.083mg Pumpkin leaves
Manganese 0.355mg 0.379mg Vegetable
Selenium 0.9µg 0.3µg Pumpkin leaves
Vitamin A 1942IU 4277IU Vegetable
Vitamin A RAE 97µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 11mg 3.2mg Pumpkin leaves
Vitamin B1 0.094mg 0.071mg Pumpkin leaves
Vitamin B2 0.128mg 0.12mg Pumpkin leaves
Vitamin B3 0.92mg 0.851mg Pumpkin leaves
Vitamin B5 0.042mg 0.151mg Vegetable
Vitamin B6 0.207mg 0.074mg Pumpkin leaves
Folate 36µg 19µg Pumpkin leaves
Vitamin K 23.5µg Vegetable
Tryptophan 0.041mg 0.029mg Pumpkin leaves
Threonine 0.156mg 0.115mg Pumpkin leaves
Isoleucine 0.156mg 0.139mg Pumpkin leaves
Leucine 0.318mg 0.19mg Pumpkin leaves
Lysine 0.2mg 0.17mg Pumpkin leaves
Methionine 0.054mg 0.034mg Pumpkin leaves
Phenylalanine 0.171mg 0.12mg Pumpkin leaves
Valine 0.181mg 0.149mg Pumpkin leaves
Histidine 0.05mg 0.073mg Vegetable
Saturated Fat 0.207g 0.031g Vegetable
Monounsaturated Fat 0.052g 0.01g Pumpkin leaves
Polyunsaturated fat 0.022g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Pumpkin leaves
36%
Vegetable
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.176g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 66)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.5)
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 is richer in vitamins?
?
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.