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Pumpkin leaves vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between pumpkin leaves and wheat?

  • Pumpkin leaves are higher in vitamin A, vitamin B6, potassium, vitamin B2, and folate; however, wheat is richer in selenium, manganese, zinc, vitamin B3, and copper.
  • Wheat's daily need coverage for selenium is 56% more.
  • Wheat contains 486 times less vitamin A than pumpkin leaves. Pumpkin leaves contain 1942IU of vitamin A, while wheat contains 4IU.

We used Pumpkin leaves, raw and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Pumpkin leaves vs Wheat 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%
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +165.9%
Contains more IronIron +26.1%
Contains more MagnesiumMagnesium +26.3%
Contains more CopperCopper +55.6%
Contains more ZincZinc +820%
Contains more PhosphorusPhosphorus +41.3%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +190.1%
Contains more SeleniumSelenium +3444.4%

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%
Wheat
2
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +326.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +195.7%
Contains more FolateFolate +227.3%
Contains more Vitamin B3Vitamin B3 +150.5%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Wheat DV% diff.
Selenium 0.9µg 31.9µg 56%
Manganese 0.355mg 1.03mg 29%
Fiber 4.3g 17%
Zinc 0.2mg 1.84mg 15%
Vitamin C 11mg 12%
Vitamin B6 0.207mg 0.07mg 11%
Vitamin A 97µg 11%
Vitamin B3 0.92mg 2.305mg 9%
Carbs 2.33g 27.6g 8%
Vitamin B2 0.128mg 0.03mg 8%
Potassium 436mg 164mg 8%
Copper 0.133mg 0.207mg 8%
Folate 36µg 11µg 6%
Calories 19kcal 132kcal 6%
Phosphorus 104mg 147mg 6%
Iron 2.22mg 1.76mg 6%
Protein 3.15g 5.71g 5%
Calcium 39mg 9mg 3%
Vitamin E 0.24mg 2%
Magnesium 38mg 48mg 2%
Polyunsaturated fat 0.022g 0.243g 1%
Vitamin B5 0.042mg 1%
Fats 0.4g 0.83g 1%
Saturated fat 0.207g 0.077g 1%
Net carbs 2.33g 23.3g N/A
Sugar 3.07g N/A
Sodium 11mg 8mg 0%
Vitamin B1 0.094mg 0.095mg 0%
Trans fat 0g 0.002g N/A
Monounsaturated fat 0.052g 0.084g 0%
Tryptophan 0.041mg 0.051mg 0%
Threonine 0.156mg 0.172mg 0%
Isoleucine 0.156mg 0.22mg 0%
Leucine 0.318mg 0.432mg 0%
Lysine 0.2mg 0.161mg 0%
Methionine 0.054mg 0.097mg 0%
Phenylalanine 0.171mg 0.3mg 0%
Valine 0.181mg 0.267mg 0%
Histidine 0.05mg 0.147mg 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
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +42.5%
Contains more OtherOther +82.4%
Contains more ProteinProtein +81.3%
Contains more FatsFats +107.5%
Contains more CarbsCarbs +1084.5%

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
Wheat
3
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -62.8%
Contains more Mono. FatMonounsaturated fat +61.5%
Contains more Poly. FatPolyunsaturated fat +1004.5%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.