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  6. Pumpkin leaves vs. Winter squash

Pumpkin leaves vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between Pumpkin leaves and Winter squash

  • Pumpkin leaves have more Iron, Phosphorus, Manganese, Vitamin B1, Magnesium, Potassium, and Copper, however, Winter squash have more Vitamin A RAE.
  • Pumpkin leaves' daily need coverage for Iron is 22% more.
  • Pumpkin leaves have 6 times more Vitamin B1 than Winter squash. Pumpkin leaves have 0.094mg of Vitamin B1, while Winter squash has 0.016mg.

The food varieties used in the comparison are Pumpkin leaves, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Pumpkin leaves vs Winter squash infographic
Infographic link

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.
Pumpkin leaves
Pumpkin leaves
8
:
2
Winter squash
Winter squash
Contains more Calcium +77.3%
Contains more Iron +404.5%
Contains more Magnesium +192.3%
Contains more Phosphorus +447.4%
Contains more Potassium +80.9%
Contains more Copper +62.2%
Contains more Manganese +89.8%
Contains more Selenium +125%
Contains less Sodium -90.9%
Equal in Zinc - 0.22
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +77.3%
Contains more Iron +404.5%
Contains more Magnesium +192.3%
Contains more Phosphorus +447.4%
Contains more Potassium +80.9%
Contains more Copper +62.2%
Contains more Manganese +89.8%
Contains more Selenium +125%
Contains less Sodium -90.9%
Equal in Zinc - 0.22

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.
Pumpkin leaves
Pumpkin leaves
6
:
4
Winter squash
Winter squash
Contains more Vitamin C +14.6%
Contains more Vitamin B1 +487.5%
Contains more Vitamin B2 +91%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +28.6%
Contains more Folate +80%
Contains more Vitamin A +168.9%
Contains more Vitamin B5 +457.1%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +14.6%
Contains more Vitamin B1 +487.5%
Contains more Vitamin B2 +91%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +28.6%
Contains more Folate +80%
Contains more Vitamin A +168.9%
Contains more Vitamin B5 +457.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
4
:
1
Winter squash
Winter squash
Contains more Protein +253.9%
Contains more Fats +14.3%
Contains more Other +77.1%
Contains more Carbs +279.8%
Equal in Water - 89.21
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +253.9%
Contains more Fats +14.3%
Contains more Other +77.1%
Contains more Carbs +279.8%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Winter squash
Winter squash
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -65.2%
Contains more Polyunsaturated fat +568.2%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -65.2%
Contains more Polyunsaturated fat +568.2%

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 Winter squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Winter squash Opinion
Net carbs 2.33g 6.05g Winter squash
Protein 3.15g 0.89g Pumpkin leaves
Fats 0.4g 0.35g Pumpkin leaves
Carbs 2.33g 8.85g Winter squash
Calories 19kcal 37kcal Winter squash
Sugar 3.3g Pumpkin leaves
Fiber 2.8g Winter squash
Calcium 39mg 22mg Pumpkin leaves
Iron 2.22mg 0.44mg Pumpkin leaves
Magnesium 38mg 13mg Pumpkin leaves
Phosphorus 104mg 19mg Pumpkin leaves
Potassium 436mg 241mg Pumpkin leaves
Sodium 11mg 1mg Winter squash
Zinc 0.2mg 0.22mg Winter squash
Copper 0.133mg 0.082mg Pumpkin leaves
Manganese 0.355mg 0.187mg Pumpkin leaves
Selenium 0.9µg 0.4µg Pumpkin leaves
Vitamin A 1942IU 5223IU Winter squash
Vitamin A RAE 97µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 11mg 9.6mg Pumpkin leaves
Vitamin B1 0.094mg 0.016mg Pumpkin leaves
Vitamin B2 0.128mg 0.067mg Pumpkin leaves
Vitamin B3 0.92mg 0.495mg Pumpkin leaves
Vitamin B5 0.042mg 0.234mg Winter squash
Vitamin B6 0.207mg 0.161mg Pumpkin leaves
Folate 36µg 20µg Pumpkin leaves
Vitamin K 4.4µg Winter squash
Tryptophan 0.041mg 0.013mg Pumpkin leaves
Threonine 0.156mg 0.027mg Pumpkin leaves
Isoleucine 0.156mg 0.035mg Pumpkin leaves
Leucine 0.318mg 0.05mg Pumpkin leaves
Lysine 0.2mg 0.033mg Pumpkin leaves
Methionine 0.054mg 0.011mg Pumpkin leaves
Phenylalanine 0.171mg 0.035mg Pumpkin leaves
Valine 0.181mg 0.038mg Pumpkin leaves
Histidine 0.05mg 0.017mg Pumpkin leaves
Saturated Fat 0.207g 0.072g Winter squash
Monounsaturated Fat 0.052g 0.026g Pumpkin leaves
Polyunsaturated fat 0.022g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Pumpkin leaves
38%
Winter squash
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.135g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 13)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.