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Pumpkin vs. Leek — In-Depth Nutrition Comparison

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How are pumpkin and leek different?

  • Pumpkin is richer in vitamin A and vitamin B2, while leek is higher in vitamin K, iron, manganese, vitamin B6, folate, and fiber.
  • Pumpkin covers your daily need for vitamin A, 137% more than leek.
  • Pumpkin contains 4 times more vitamin B2 than leek. Pumpkin contains 0.11mg of vitamin B2, while leek contains 0.03mg.
  • Pumpkin has a higher glycemic index (52) than leek (32).

Pumpkin, raw and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Pumpkin vs Leek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more PotassiumPotassium +88.9%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +25.7%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +181%
Contains more IronIron +162.5%
Contains more ManganeseManganese +284.8%
Contains more SeleniumSelenium +233.3%
~equal in Copper ~0.12mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Leek
6
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +413.3%
Contains more Vitamin EVitamin E +15.2%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +112.9%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +282%
Contains more Vitamin KVitamin K +4172.7%
Contains more FolateFolate +300%
Contains more CholineCholine +15.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +50%
Contains more FatsFats +200%
Contains more CarbsCarbs +117.7%
Contains more OtherOther +31.3%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +225%
Contains less Sat. FatSaturated fat -23.1%
Contains more Poly. FatPolyunsaturated fat +3220%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Leek
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Leek DV% diff.
Vitamin A 426µg 83µg 38%
Vitamin K 1.1µg 47µg 38%
Iron 0.8mg 2.1mg 16%
Manganese 0.125mg 0.481mg 15%
Vitamin B6 0.061mg 0.233mg 13%
Folate 16µg 64µg 12%
Vitamin B2 0.11mg 0.03mg 6%
Potassium 340mg 180mg 5%
Fiber 0.5g 1.8g 5%
Magnesium 12mg 28mg 4%
Calcium 21mg 59mg 4%
Carbs 6.5g 14.15g 3%
Vitamin C 9mg 12mg 3%
Vitamin B5 0.298mg 0.14mg 3%
Zinc 0.32mg 0.12mg 2%
Calories 26kcal 61kcal 2%
Protein 1g 1.5g 1%
Vitamin B3 0.6mg 0.4mg 1%
Polyunsaturated fat 0.005g 0.166g 1%
Vitamin B1 0.05mg 0.06mg 1%
Selenium 0.3µg 1µg 1%
Vitamin E 1.06mg 0.92mg 1%
Sodium 1mg 20mg 1%
Phosphorus 44mg 35mg 1%
Copper 0.127mg 0.12mg 1%
Fats 0.1g 0.3g 0%
Net carbs 6g 12.35g N/A
Sugar 2.76g 3.9g N/A
Choline 8.2mg 9.5mg 0%
Saturated fat 0.052g 0.04g 0%
Monounsaturated fat 0.013g 0.004g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.029mg 0.063mg 0%
Isoleucine 0.031mg 0.052mg 0%
Leucine 0.046mg 0.096mg 0%
Lysine 0.054mg 0.078mg 0%
Methionine 0.011mg 0.018mg 0%
Phenylalanine 0.032mg 0.055mg 0%
Valine 0.035mg 0.056mg 0%
Histidine 0.016mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
27%
Leek
Minerals Daily Need Coverage Score
16%
Pumpkin
26%
Leek

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 19mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.