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, phosphorus, copper, manganese, and potassium, yet zucchini is higher in vitamin C.
- Pumpkin leaves cover your daily iron needs 23% more than zucchini.
- Pumpkin leaves contain 10 times more Vitamin A than zucchini. While pumpkin leaves contain 97µg of Vitamin A, zucchini contains only 10µg.
Food varieties used in this article are Pumpkin leaves, raw and Squash, summer, zucchini, includes skin, raw.
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.
| Contains more MagnesiumMagnesium | +111.1% |
| Contains more CalciumCalcium | +143.8% |
| Contains more PotassiumPotassium | +67% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +150.9% |
| Contains more PhosphorusPhosphorus | +173.7% |
| Contains more ManganeseManganese | +100.6% |
| Contains more SeleniumSelenium | +350% |
| Contains more ZincZinc | +60% |
| Contains less SodiumSodium | -27.3% |
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.
| Contains more Vitamin AVitamin A | +871% |
| Contains more Vitamin B1Vitamin B1 | +108.9% |
| Contains more Vitamin B2Vitamin B2 | +36.2% |
| Contains more Vitamin B3Vitamin B3 | +104% |
| Contains more Vitamin B6Vitamin B6 | +27% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin CVitamin C | +62.7% |
| Contains more Vitamin B5Vitamin B5 | +385.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
| Contains more ProteinProtein | +160.3% |
| Contains more FatsFats | +25% |
| Contains more OtherOther | +117.5% |
| Contains more CarbsCarbs | +33.5% |
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.207 g
Monounsaturated Fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.022 g
Saturated Fat:
Sat. Fat
0.084 g
Monounsaturated Fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
| Contains more Mono. FatMonounsaturated Fat | +372.7% |
| Contains less Sat. FatSaturated Fat | -59.4% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 17kcal |
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| Protein | 3.15g | 1.21g |
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| Fats | 0.4g | 0.32g |
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| Vitamin C | 11mg | 17.9mg |
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| Net carbs | 2.33g | 2.11g |
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| Carbs | 2.33g | 3.11g |
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| Magnesium | 38mg | 18mg |
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| Calcium | 39mg | 16mg |
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| Potassium | 436mg | 261mg |
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| Iron | 2.22mg | 0.37mg |
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| Sugar | 2.5g |
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| Fiber | 1g |
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| Copper | 0.133mg | 0.053mg |
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| Zinc | 0.2mg | 0.32mg |
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| Phosphorus | 104mg | 38mg |
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| Sodium | 11mg | 8mg |
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| Vitamin A | 1942IU | 200IU |
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| Vitamin A | 97µg | 10µg |
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| Vitamin E | 0.12mg |
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| Manganese | 0.355mg | 0.177mg |
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| Selenium | 0.9µg | 0.2µg |
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| Vitamin B1 | 0.094mg | 0.045mg |
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| Vitamin B2 | 0.128mg | 0.094mg |
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| Vitamin B3 | 0.92mg | 0.451mg |
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| Vitamin B5 | 0.042mg | 0.204mg |
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| Vitamin B6 | 0.207mg | 0.163mg |
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| Vitamin K | 4.3µg |
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| Folate | 36µg | 24µg |
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| Choline | 9.5mg |
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| Saturated Fat | 0.207g | 0.084g |
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| Monounsaturated Fat | 0.052g | 0.011g |
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| Polyunsaturated fat | 0.022g | 0.091g |
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| Tryptophan | 0.041mg | 0.01mg |
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| Threonine | 0.156mg | 0.029mg |
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| Isoleucine | 0.156mg | 0.044mg |
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| Leucine | 0.318mg | 0.071mg |
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| Lysine | 0.2mg | 0.067mg |
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| Methionine | 0.054mg | 0.018mg |
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| Phenylalanine | 0.171mg | 0.043mg |
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| Valine | 0.181mg | 0.054mg |
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| Histidine | 0.05mg | 0.026mg |
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| Fructose | 1.38g |
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| Omega-3 - ALA | 0.061g |
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| Omega-6 - Linoleic acid | 0.03g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
31%
12%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Zucchini is lower in Saturated Fat (difference - 0.123g)
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 15)
Which food is cheaper?
Pumpkin leaves is cheaper (difference - $0.4)
Which food is richer in minerals?
Pumpkin leaves is relatively richer in minerals
Which food contains less Cholesterol?
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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.