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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, Calcium, Vitamin A RAE, and Vitamin B5.
  • Daily need coverage for Vitamin C from 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% 117% 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% 191% 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 +64.3%
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

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%

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Watercress Opinion
Calories 19kcal 11kcal Pumpkin leaves
Protein 3.15g 2.3g Pumpkin leaves
Fats 0.4g 0.1g Pumpkin leaves
Vitamin C 11mg 43mg Watercress
Net carbs 2.33g 0.79g Pumpkin leaves
Carbs 2.33g 1.29g Pumpkin leaves
Magnesium 38mg 21mg Pumpkin leaves
Calcium 39mg 120mg Watercress
Potassium 436mg 330mg Pumpkin leaves
Iron 2.22mg 0.2mg Pumpkin leaves
Sugar 0.2g Pumpkin leaves
Fiber 0.5g Watercress
Copper 0.133mg 0.077mg Pumpkin leaves
Zinc 0.2mg 0.11mg Pumpkin leaves
Phosphorus 104mg 60mg Pumpkin leaves
Sodium 11mg 41mg Pumpkin leaves
Vitamin A 1942IU 3191IU Watercress
Vitamin A RAE 97µg 160µg Watercress
Vitamin E 1mg Watercress
Manganese 0.355mg 0.244mg Pumpkin leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.094mg 0.09mg Pumpkin leaves
Vitamin B2 0.128mg 0.12mg Pumpkin leaves
Vitamin B3 0.92mg 0.2mg Pumpkin leaves
Vitamin B5 0.042mg 0.31mg Watercress
Vitamin B6 0.207mg 0.129mg Pumpkin leaves
Vitamin K 250µg Watercress
Folate 36µg 9µg Pumpkin leaves
Choline 9mg Watercress
Saturated Fat 0.207g 0.027g Watercress
Monounsaturated Fat 0.052g 0.008g Pumpkin leaves
Polyunsaturated fat 0.022g 0.035g Watercress
Tryptophan 0.041mg 0.03mg Pumpkin leaves
Threonine 0.156mg 0.133mg Pumpkin leaves
Isoleucine 0.156mg 0.093mg Pumpkin leaves
Leucine 0.318mg 0.166mg Pumpkin leaves
Lysine 0.2mg 0.134mg Pumpkin leaves
Methionine 0.054mg 0.02mg Pumpkin leaves
Phenylalanine 0.171mg 0.114mg Pumpkin leaves
Valine 0.181mg 0.137mg Pumpkin leaves
Histidine 0.05mg 0.04mg Pumpkin leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Pumpkin leaves
84%
Watercress
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
18%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.18g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
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 cheaper?
?
The foods are relatively equal in price ($)
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. 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.