Pumpkin leaves vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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A recap on differences between pumpkin leaves and vine spinach (basella)
- Pumpkin leaves are higher in iron and phosphorus, yet vine spinach (basella) is higher in vitamin A, vitamin C, folate, manganese, calcium, and magnesium.
- Vine spinach (basella) covers your daily vitamin A needs 121% more than pumpkin leaves.
- Pumpkin leaves contain 2 times more phosphorus than vine spinach (basella). While pumpkin leaves contain 104mg of phosphorus, vine spinach (basella) contains only 52mg.
Food varieties used in this article are Pumpkin leaves, raw and Vinespinach, (basella), raw.
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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.
| Contains more IronIron | +85% |
| Contains more CopperCopper | +24.3% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -54.2% |
| Contains more SeleniumSelenium | +12.5% |
| Contains more MagnesiumMagnesium | +71.1% |
| Contains more CalciumCalcium | +179.5% |
| Contains more PotassiumPotassium | +17% |
| Contains more ZincZinc | +115% |
| Contains more ManganeseManganese | +107% |
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 B1Vitamin B1 | +88% |
| Contains more Vitamin B3Vitamin B3 | +84% |
| Contains more Vitamin CVitamin C | +827.3% |
| Contains more Vitamin AVitamin A | +312.4% |
| Contains more Vitamin B2Vitamin B2 | +21.1% |
| Contains more Vitamin B5Vitamin B5 | +26.2% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
| Contains more FolateFolate | +288.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 11mg | 102mg | 101% |
| Vitamin A | 97µg | 400µg | 34% |
| Folate | 36µg | 140µg | 26% |
| Manganese | 0.355mg | 0.735mg | 17% |
| Iron | 2.22mg | 1.2mg | 13% |
| Phosphorus | 104mg | 52mg | 7% |
| Calcium | 39mg | 109mg | 7% |
| Magnesium | 38mg | 65mg | 6% |
| Vitamin B1 | 0.094mg | 0.05mg | 4% |
| Copper | 0.133mg | 0.107mg | 3% |
| Vitamin B6 | 0.207mg | 0.24mg | 3% |
| Vitamin B3 | 0.92mg | 0.5mg | 3% |
| Protein | 3.15g | 1.8g | 3% |
| Vitamin B2 | 0.128mg | 0.155mg | 2% |
| Zinc | 0.2mg | 0.43mg | 2% |
| Potassium | 436mg | 510mg | 2% |
| Sodium | 11mg | 24mg | 1% |
| Saturated fat | 0.207g | 1% | |
| Calories | 19kcal | 19kcal | 0% |
| Fats | 0.4g | 0.3g | 0% |
| Carbs | 2.33g | 3.4g | 0% |
| Net carbs | 2.33g | 3.4g | N/A |
| Selenium | 0.9µg | 0.8µg | 0% |
| Vitamin B5 | 0.042mg | 0.053mg | 0% |
| Monounsaturated fat | 0.052g | 0% | |
| Polyunsaturated fat | 0.022g | 0% | |
| Tryptophan | 0.041mg | 0.028mg | 0% |
| Threonine | 0.156mg | 0.055mg | 0% |
| Isoleucine | 0.156mg | 0.053mg | 0% |
| Leucine | 0.318mg | 0.101mg | 0% |
| Lysine | 0.2mg | 0.086mg | 0% |
| Methionine | 0.054mg | 0.019mg | 0% |
| Phenylalanine | 0.171mg | 0.085mg | 0% |
| Valine | 0.181mg | 0.065mg | 0% |
| Histidine | 0.05mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
| Contains more ProteinProtein | +75% |
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +45.9% |
| Contains more OtherOther | +12.9% |
~equal in
Water
~93.1g
