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  6. Pumpkin leaves, cooked, boiled, drained, with salt vs. Pumpkin seeds

Pumpkin leaves, cooked, boiled, drained, with salt vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between pumpkin leaves, cooked, boiled, drained, with salt and pumpkin seeds

  • Pumpkin leaves, cooked, boiled, drained, with salt has more vitamin A, vitamin B6, and vitamin B2, while pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 92% higher.
  • Pumpkin seeds contain 26 times less vitamin A than pumpkin leaves, cooked, boiled, drained, with salt. Pumpkin leaves, cooked, boiled, drained, with salt contains 1600IU of vitamin A, while pumpkin seeds contain 62IU.
  • The amount of sodium in pumpkin seeds is lower.

The food types used in this comparison are Pumpkin leaves, cooked, boiled, drained, with salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Pumpkin leaves, cooked, boiled, drained, with salt vs Pumpkin seeds 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 27% 13% 39% 120% 44% 5.5% 34% 32% 46% 4.9%
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%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +589.5%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +109.8%
Contains more CopperCopper +418.8%
Contains more ZincZinc +5050%
Contains more PhosphorusPhosphorus +16.5%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +39.7%
~equal in Iron ~3.31mg

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 3.3% 27% 19% 0% 17% 31% 16% 2.5% 45% 0% 270% 19% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +2566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B3Vitamin B3 +197.2%
Contains more Vitamin B6Vitamin B6 +429.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +177.8%
Contains more Vitamin B5Vitamin B5 +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 93%
Protein: 2.72 g
Fats: 0.22 g
Carbs: 3.39 g
Water: 92.51 g
Other: 1.16 g
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
Contains more WaterWater +1955.8%
Contains more ProteinProtein +582%
Contains more FatsFats +8718.2%
Contains more CarbsCarbs +1485.5%
Contains more OtherOther +227.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.012 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +20700%
Contains more Poly. FatPolyunsaturated fat +73600%

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, cooked, boiled, drained, with salt Pumpkin seeds
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves, cooked, boiled, drained, with salt Pumpkin seeds DV% diff.
Zinc 0.2mg 10.3mg 92%
Vitamin K 108µg 90%
Fiber 2.7g 18.4g 63%
Copper 0.133mg 0.69mg 62%
Polyunsaturated fat 0.012g 8.844g 59%
Magnesium 38mg 262mg 53%
Protein 2.72g 18.55g 32%
Fats 0.22g 19.4g 30%
Calories 21kcal 446kcal 21%
Carbs 3.39g 53.75g 17%
Saturated fat 0.114g 3.67g 16%
Monounsaturated fat 0.029g 6.032g 15%
Potassium 438mg 919mg 14%
Vitamin B6 0.196mg 0.037mg 12%
Sodium 244mg 18mg 10%
Vitamin A 80µg 3µg 9%
Vitamin E 0.96mg 6%
Manganese 0.355mg 0.496mg 6%
Vitamin B2 0.136mg 0.052mg 6%
Folate 25µg 9µg 4%
Vitamin B3 0.85mg 0.286mg 4%
Vitamin B1 0.068mg 0.034mg 3%
Selenium 0.9µg 2%
Phosphorus 79mg 92mg 2%
Iron 3.2mg 3.31mg 1%
Calcium 43mg 55mg 1%
Vitamin C 1mg 0.3mg 1%
Net carbs 0.69g 35.35g N/A
Sugar 0.69g N/A
Vitamin B5 0.042mg 0.056mg 0%
Tryptophan 0.035mg 0.326mg 0%
Threonine 0.135mg 0.683mg 0%
Isoleucine 0.135mg 0.956mg 0%
Leucine 0.274mg 1.572mg 0%
Lysine 0.173mg 1.386mg 0%
Methionine 0.047mg 0.417mg 0%
Phenylalanine 0.148mg 0.924mg 0%
Valine 0.157mg 1.491mg 0%
Histidine 0.044mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves, cooked, boiled, drained, with salt Pumpkin seeds
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
35%
Pumpkin leaves, cooked, boiled, drained, with salt
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
37%
Pumpkin leaves, cooked, boiled, drained, with salt
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 226mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Pumpkin leaves, cooked, boiled, drained, with salt
Pumpkin leaves, cooked, boiled, drained, with salt is lower in Saturated fat (difference - 3.556g)
Which food is lower in glycemic index?
Pumpkin leaves, cooked, boiled, drained, with salt
Pumpkin leaves, cooked, boiled, drained, with salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin leaves, cooked, boiled, drained, with salt
Pumpkin leaves, cooked, boiled, drained, with salt is cheaper (difference - $2.2)
Which food is richer in vitamins?
Pumpkin leaves, cooked, boiled, drained, with salt
Pumpkin leaves, cooked, boiled, drained, with salt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170120/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.