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  6. Pumpkin leaves vs. Zucchini

Pumpkin leaves vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin leaves and Zucchini

  • Pumpkin leaves are higher in Iron, Vitamin A RAE, Phosphorus, Copper, Manganese, and Potassium, yet Zucchini is higher in Vitamin C.
  • Pumpkin leaves covers your daily Iron needs 23% more than Zucchini.
  • Pumpkin leaves contain 10 times more Vitamin A RAE than Zucchini. While Pumpkin leaves contain 97µg of Vitamin A RAE, Zucchini contains only 10µg.

Food varieties used in this article are Pumpkin leaves, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Pumpkin leaves vs Zucchini 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
Zucchini
Zucchini
Contains more Calcium +143.8%
Contains more Iron +500%
Contains more Magnesium +111.1%
Contains more Phosphorus +173.7%
Contains more Potassium +67%
Contains more Copper +150.9%
Contains more Manganese +100.6%
Contains more Selenium +350%
Contains less Sodium -27.3%
Contains more Zinc +60%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +143.8%
Contains more Iron +500%
Contains more Magnesium +111.1%
Contains more Phosphorus +173.7%
Contains more Potassium +67%
Contains more Copper +150.9%
Contains more Manganese +100.6%
Contains more Selenium +350%
Contains less Sodium -27.3%
Contains more Zinc +60%

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
Zucchini
Zucchini
Contains more Vitamin A +871%
Contains more Vitamin B1 +108.9%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +104%
Contains more Vitamin B6 +27%
Contains more Folate +50%
Contains more Vitamin C +62.7%
Contains more Vitamin B5 +385.7%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +871%
Contains more Vitamin B1 +108.9%
Contains more Vitamin B2 +36.2%
Contains more Vitamin B3 +104%
Contains more Vitamin B6 +27%
Contains more Folate +50%
Contains more Vitamin C +62.7%
Contains more Vitamin B5 +385.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
3
:
2
Zucchini
Zucchini
Contains more Protein +160.3%
Contains more Fats +25%
Contains more Other +117.5%
Contains more Carbs +33.5%
Equal in Water - 94.79
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +160.3%
Contains more Fats +25%
Contains more Other +117.5%
Contains more Carbs +33.5%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Zucchini
Zucchini
Contains more Monounsaturated Fat +372.7%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +313.6%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +372.7%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +313.6%

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Zucchini Opinion
Net carbs 2.33g 2.11g Pumpkin leaves
Protein 3.15g 1.21g Pumpkin leaves
Fats 0.4g 0.32g Pumpkin leaves
Carbs 2.33g 3.11g Zucchini
Calories 19kcal 17kcal Pumpkin leaves
Fructose 1.38g Zucchini
Sugar 2.5g Pumpkin leaves
Fiber 1g Zucchini
Calcium 39mg 16mg Pumpkin leaves
Iron 2.22mg 0.37mg Pumpkin leaves
Magnesium 38mg 18mg Pumpkin leaves
Phosphorus 104mg 38mg Pumpkin leaves
Potassium 436mg 261mg Pumpkin leaves
Sodium 11mg 8mg Zucchini
Zinc 0.2mg 0.32mg Zucchini
Copper 0.133mg 0.053mg Pumpkin leaves
Manganese 0.355mg 0.177mg Pumpkin leaves
Selenium 0.9µg 0.2µg Pumpkin leaves
Vitamin A 1942IU 200IU Pumpkin leaves
Vitamin A RAE 97µg 10µg Pumpkin leaves
Vitamin E 0.12mg Zucchini
Vitamin C 11mg 17.9mg Zucchini
Vitamin B1 0.094mg 0.045mg Pumpkin leaves
Vitamin B2 0.128mg 0.094mg Pumpkin leaves
Vitamin B3 0.92mg 0.451mg Pumpkin leaves
Vitamin B5 0.042mg 0.204mg Zucchini
Vitamin B6 0.207mg 0.163mg Pumpkin leaves
Folate 36µg 24µg Pumpkin leaves
Vitamin K 4.3µg Zucchini
Tryptophan 0.041mg 0.01mg Pumpkin leaves
Threonine 0.156mg 0.029mg Pumpkin leaves
Isoleucine 0.156mg 0.044mg Pumpkin leaves
Leucine 0.318mg 0.071mg Pumpkin leaves
Lysine 0.2mg 0.067mg Pumpkin leaves
Methionine 0.054mg 0.018mg Pumpkin leaves
Phenylalanine 0.171mg 0.043mg Pumpkin leaves
Valine 0.181mg 0.054mg Pumpkin leaves
Histidine 0.05mg 0.026mg Pumpkin leaves
Saturated Fat 0.207g 0.084g Zucchini
Monounsaturated Fat 0.052g 0.011g Pumpkin leaves
Polyunsaturated fat 0.022g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.123g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 15)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.4)
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 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.