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  6. Pumpkin seeds vs. Grape leaves

Pumpkin seeds vs. Grape leaves — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and grape leaves?

  • Pumpkin seeds are higher in zinc, magnesium, copper, fiber, and potassium, yet grape leaves are higher in vitamin A, manganese, calcium, vitamin B6, and vitamin B2.
  • Grape leaves' daily need coverage for vitamin A is 549% more.
  • Pumpkin seeds have 15 times more zinc than grape leaves. While pumpkin seeds have 10.3mg of zinc, grape leaves have only 0.67mg.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Grape leaves, raw types in this article.

Infographic

Pumpkin seeds vs Grape leaves 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +175.8%
Contains more PotassiumPotassium +237.9%
Contains more IronIron +25.9%
Contains more CopperCopper +66.3%
Contains more ZincZinc +1437.3%
Contains more CalciumCalcium +560%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +475.6%
~equal in Phosphorus ~91mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +3600%
Contains more Vitamin AVitamin A +45766.7%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +580.8%
Contains more Vitamin B3Vitamin B3 +725.9%
Contains more Vitamin B5Vitamin B5 +312.5%
Contains more Vitamin B6Vitamin B6 +981.1%
Contains more FolateFolate +822.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Grape leaves DV% diff.
Vitamin A 3µg 1376µg 153%
Manganese 0.496mg 2.855mg 103%
Vitamin K 108.6µg 91%
Zinc 10.3mg 0.67mg 88%
Polyunsaturated fat 8.844g 1.065g 52%
Magnesium 262mg 95mg 40%
Calcium 55mg 363mg 31%
Copper 0.69mg 0.415mg 31%
Fiber 18.4g 11g 30%
Vitamin B6 0.037mg 0.4mg 28%
Fats 19.4g 2.12g 27%
Protein 18.55g 5.6g 26%
Vitamin B2 0.052mg 0.354mg 23%
Potassium 919mg 272mg 19%
Folate 9µg 83µg 19%
Calories 446kcal 93kcal 18%
Saturated fat 3.67g 0.336g 15%
Monounsaturated fat 6.032g 0.081g 15%
Vitamin E 2mg 13%
Vitamin B3 0.286mg 2.362mg 13%
Vitamin C 0.3mg 11.1mg 12%
Carbs 53.75g 17.31g 12%
Iron 3.31mg 2.63mg 9%
Vitamin B5 0.056mg 0.231mg 4%
Selenium 0.9µg 2%
Choline 12.8mg 2%
Vitamin B1 0.034mg 0.04mg 1%
Net carbs 35.35g 6.31g N/A
Sugar 6.3g N/A
Phosphorus 92mg 91mg 0%
Sodium 18mg 9mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +231.3%
Contains more FatsFats +815.1%
Contains more CarbsCarbs +210.5%
Contains more OtherOther +130.3%
Contains more WaterWater +1529.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +7346.9%
Contains more Poly. FatPolyunsaturated fat +730.4%
Contains less Sat. FatSaturated fat -90.8%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.