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Pumpkin leaves vs. Watercress — In-Depth Nutrition Comparison

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How are pumpkin leaves and watercress different?

  • Pumpkin leaves are higher in iron, folate, phosphorus, copper, and vitamin B6; however, watercress is richer in vitamin C, vitamin A, calcium, and vitamin B5.
  • Daily need coverage for vitamin C for watercress is 36% higher.
  • Pumpkin leaves contain 11 times more iron than watercress. While pumpkin leaves contain 2.22mg of iron, watercress contains only 0.2mg.

Pumpkin leaves, raw and Watercress, raw are the varieties used in this article.

Infographic

Pumpkin leaves vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +81%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +1010%
Contains more CopperCopper +72.7%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +45.5%
Contains more CalciumCalcium +207.7%
~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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +290.9%
Contains more Vitamin AVitamin A +64.9%
Contains more Vitamin B5Vitamin B5 +638.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 11mg 43mg 36%
Iron 2.22mg 0.2mg 25%
Calcium 39mg 120mg 8%
Vitamin A 97µg 160µg 7%
Folate 36µg 9µg 7%
Vitamin E 1mg 7%
Phosphorus 104mg 60mg 6%
Vitamin B6 0.207mg 0.129mg 6%
Copper 0.133mg 0.077mg 6%
Vitamin B5 0.042mg 0.31mg 5%
Vitamin B3 0.92mg 0.2mg 5%
Manganese 0.355mg 0.244mg 5%
Magnesium 38mg 21mg 4%
Potassium 436mg 330mg 3%
Protein 3.15g 2.3g 2%
Choline 9mg 2%
Fiber 0.5g 2%
Sodium 11mg 41mg 1%
Saturated fat 0.207g 0.027g 1%
Zinc 0.2mg 0.11mg 1%
Vitamin B2 0.128mg 0.12mg 1%
Calories 19kcal 11kcal 0%
Fats 0.4g 0.1g 0%
Carbs 2.33g 1.29g 0%
Net carbs 2.33g 0.79g N/A
Sugar 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B1 0.094mg 0.09mg 0%
Monounsaturated fat 0.052g 0.008g 0%
Polyunsaturated fat 0.022g 0.035g 0%
Tryptophan 0.041mg 0.03mg 0%
Threonine 0.156mg 0.133mg 0%
Isoleucine 0.156mg 0.093mg 0%
Leucine 0.318mg 0.166mg 0%
Lysine 0.2mg 0.134mg 0%
Methionine 0.054mg 0.02mg 0%
Phenylalanine 0.171mg 0.114mg 0%
Valine 0.181mg 0.137mg 0%
Histidine 0.05mg 0.04mg 0%

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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +37%
Contains more FatsFats +300%
Contains more CarbsCarbs +80.6%
~equal in Water ~95.11g
~equal in Other ~1.2g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +550%
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +59.1%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.