Pumpkin leaves vs. Wakame — In-Depth Nutrition Comparison
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What are the differences between Pumpkin leaves and Wakame?
- Pumpkin leaves are higher in Vitamin B6, Potassium, and Vitamin C, however, Wakame is richer in Manganese, Folate, Copper, Magnesium, Vitamin B5, and Calcium.
- Wakame's daily need coverage for Manganese is 45% more.
- Wakame contains 104 times less Vitamin B6 than Pumpkin leaves. Pumpkin leaves contain 0.207mg of Vitamin B6, while Wakame contains 0.002mg.
- Pumpkin leaves have less Sodium.
We used Pumpkin leaves, raw and Seaweed, wakame, raw types in this article.
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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
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Phosphorus
+30%
Contains
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Potassium
+772%
Contains
less
Sodium
-98.7%
Contains
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Selenium
+28.6%
Contains
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Calcium
+284.6%
Contains
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Magnesium
+181.6%
Contains
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Zinc
+90%
Contains
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Copper
+113.5%
Contains
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Manganese
+294.4%
Equal in Iron - 2.18
Contains
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Phosphorus
+30%
Contains
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Potassium
+772%
Contains
less
Sodium
-98.7%
Contains
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Selenium
+28.6%
Contains
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Calcium
+284.6%
Contains
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Magnesium
+181.6%
Contains
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Zinc
+90%
Contains
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Copper
+113.5%
Contains
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Manganese
+294.4%
Equal in Iron - 2.18
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
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Vitamin A
+439.4%
Contains
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Vitamin C
+266.7%
Contains
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Vitamin B1
+56.7%
Contains
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Vitamin B6
+10250%
Contains
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Vitamin B2
+79.7%
Contains
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Vitamin B3
+73.9%
Contains
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Vitamin B5
+1559.5%
Contains
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Folate
+444.4%
Contains
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Vitamin A
+439.4%
Contains
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Vitamin C
+266.7%
Contains
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Vitamin B1
+56.7%
Contains
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Vitamin B6
+10250%
Contains
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Vitamin B2
+79.7%
Contains
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Vitamin B3
+73.9%
Contains
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Vitamin B5
+1559.5%
Contains
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Folate
+444.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+16.1%
Contains
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Fats
+60%
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Carbs
+292.3%
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Other
+480.6%
Equal in Protein - 3.03
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Contains
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Water
+16.1%
Contains
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Fats
+60%
Contains
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Carbs
+292.3%
Contains
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Other
+480.6%
Equal in Protein - 3.03
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-37.2%
Contains
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Monounsaturated Fat
+11.5%
Contains
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Polyunsaturated fat
+890.9%
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Contains
less
Saturated Fat
-37.2%
Contains
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Monounsaturated Fat
+11.5%
Contains
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Polyunsaturated fat
+890.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.33g | 8.64g |
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| Protein | 3.15g | 3.03g |
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| Fats | 0.4g | 0.64g |
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| Carbs | 2.33g | 9.14g |
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| Calories | 19kcal | 45kcal |
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| Sugar | 0.65g |
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| Fiber | 0.5g |
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| Calcium | 39mg | 150mg |
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| Iron | 2.22mg | 2.18mg |
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| Magnesium | 38mg | 107mg |
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| Phosphorus | 104mg | 80mg |
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| Potassium | 436mg | 50mg |
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| Sodium | 11mg | 872mg |
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| Zinc | 0.2mg | 0.38mg |
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| Copper | 0.133mg | 0.284mg |
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| Manganese | 0.355mg | 1.4mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 1942IU | 360IU |
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| Vitamin A RAE | 97µg | 18µg |
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| Vitamin E | 1mg |
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| Vitamin C | 11mg | 3mg |
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| Vitamin B1 | 0.094mg | 0.06mg |
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| Vitamin B2 | 0.128mg | 0.23mg |
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| Vitamin B3 | 0.92mg | 1.6mg |
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| Vitamin B5 | 0.042mg | 0.697mg |
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| Vitamin B6 | 0.207mg | 0.002mg |
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| Folate | 36µg | 196µg |
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| Vitamin K | 5.3µg |
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| Tryptophan | 0.041mg | 0.035mg |
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| Threonine | 0.156mg | 0.165mg |
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| Isoleucine | 0.156mg | 0.087mg |
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| Leucine | 0.318mg | 0.257mg |
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| Lysine | 0.2mg | 0.112mg |
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| Methionine | 0.054mg | 0.063mg |
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| Phenylalanine | 0.171mg | 0.112mg |
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| Valine | 0.181mg | 0.209mg |
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| Histidine | 0.05mg | 0.015mg |
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| Saturated Fat | 0.207g | 0.13g |
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| Omega-3 - EPA | 0.186g |
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| Monounsaturated Fat | 0.052g | 0.058g |
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| Polyunsaturated fat | 0.022g | 0.218g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
25%
29%
Minerals Daily Need Coverage Score
31%
65%
Comparison summary
Which food is lower in Saturated Fat?
Wakame is lower in Saturated Fat (difference - 0.077g)
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 861mg)
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 ($)
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.
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.