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  6. Pumpkin vs. Grape leaves

Pumpkin vs. Grape leaves — In-Depth Nutrition Comparison

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What are the differences between pumpkins and grape leaves?

  • Grape leaves are richer than pumpkins in vitamin A, manganese, vitamin K, fiber, copper, calcium, vitamin B6, iron, vitamin B2, and magnesium.
  • Grape leaves' daily need coverage for vitamin A is 121% more.

We used Pumpkin, cooked, boiled, drained, without salt and Grape leaves, raw types in this article.

Infographic

Pumpkin vs Grape leaves infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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 less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +955.6%
Contains more CalciumCalcium +2320%
Contains more PotassiumPotassium +18.3%
Contains more IronIron +361.4%
Contains more CopperCopper +356%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +203.3%
Contains more ManganeseManganese +3107.9%
Contains more SeleniumSelenium +350%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 37% 0% 459% 40% 10% 82% 44% 14% 92% 0% 272% 62%
Contains more Vitamin CVitamin C +136.2%
Contains more Vitamin AVitamin A +377.8%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +353.8%
Contains more Vitamin B3Vitamin B3 +471.9%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B6Vitamin B6 +809.1%
Contains more Vitamin KVitamin K +13475%
Contains more FolateFolate +822.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Grape leaves DV% diff.
Vitamin A 288µg 1376µg 121%
Manganese 0.089mg 2.855mg 120%
Vitamin K 0.8µg 108.6µg 90%
Fiber 1.1g 11g 40%
Copper 0.091mg 0.415mg 36%
Calcium 15mg 363mg 35%
Vitamin B6 0.044mg 0.4mg 27%
Iron 0.57mg 2.63mg 26%
Vitamin B2 0.078mg 0.354mg 21%
Magnesium 9mg 95mg 20%
Folate 9µg 83µg 19%
Vitamin B3 0.413mg 2.362mg 12%
Protein 0.72g 5.6g 10%
Phosphorus 30mg 91mg 9%
Vitamin E 0.8mg 2mg 8%
Vitamin C 4.7mg 11.1mg 7%
Polyunsaturated fat 0.004g 1.065g 7%
Calories 20kcal 93kcal 4%
Carbs 4.9g 17.31g 4%
Zinc 0.23mg 0.67mg 4%
Fats 0.07g 2.12g 3%
Potassium 230mg 272mg 1%
Selenium 0.2µg 0.9µg 1%
Vitamin B1 0.031mg 0.04mg 1%
Vitamin B5 0.201mg 0.231mg 1%
Choline 6.2mg 12.8mg 1%
Saturated fat 0.037g 0.336g 1%
Protein per 100 calories 3.6g 6g N/A
Calories per 10 g protein 278kcal 166kcal N/A
Weight per 100 calories 500g 108g N/A
Unsaturated / Saturated Fat ratio 0.35 3.4 N/A
Net carbs 3.8g 6.31g N/A
Sugar 2.08g 6.3g N/A
Sodium 1mg 9mg 0%
Monounsaturated fat 0.009g 0.081g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 WaterWater +27.8%
Contains more ProteinProtein +677.8%
Contains more FatsFats +2928.6%
Contains more CarbsCarbs +253.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 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 less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +26525%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.