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Purslane vs. Pumpkin leaves — In-Depth Nutrition Comparison

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A recap on differences between Purslane and Pumpkin leaves

  • Purslane is higher in Vitamin C, and Magnesium, yet Pumpkin leaves are higher in Vitamin B6, Phosphorus, and Folate.
  • Purslane covers your daily Vitamin C needs 11% more than Pumpkin leaves.
  • Purslane contains 2 times more Magnesium than Pumpkin leaves. While Purslane contains 68mg of Magnesium, Pumpkin leaves contain only 38mg.

Food varieties used in this article are Purslane, raw and Pumpkin leaves, raw.

Infographic

Purslane vs Pumpkin 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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more MagnesiumMagnesium +78.9%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +11.6%
Contains more CopperCopper +17.7%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +136.4%
Contains less SodiumSodium -75.6%
Contains more ManganeseManganese +17.2%
~equal in Selenium ~0.9µg

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 70% 79% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
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% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +90.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +47.1%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +91.7%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +183.6%
Contains more FolateFolate +200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more CarbsCarbs +45.5%
Contains more ProteinProtein +55.2%
Contains more FatsFats +11.1%
~equal in Water ~92.88g
~equal in Other ~1.24g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Pumpkin leaves Opinion
Calories 20kcal 19kcal Purslane
Protein 2.03g 3.15g Pumpkin leaves
Fats 0.36g 0.4g Pumpkin leaves
Vitamin C 21mg 11mg Purslane
Net carbs 3.39g 2.33g Purslane
Carbs 3.39g 2.33g Purslane
Magnesium 68mg 38mg Purslane
Calcium 65mg 39mg Purslane
Potassium 494mg 436mg Purslane
Iron 1.99mg 2.22mg Pumpkin leaves
Copper 0.113mg 0.133mg Pumpkin leaves
Zinc 0.17mg 0.2mg Pumpkin leaves
Phosphorus 44mg 104mg Pumpkin leaves
Sodium 45mg 11mg Pumpkin leaves
Vitamin A 1320IU 1942IU Pumpkin leaves
Vitamin A RAE 97µg Pumpkin leaves
Manganese 0.303mg 0.355mg Pumpkin leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.047mg 0.094mg Pumpkin leaves
Vitamin B2 0.112mg 0.128mg Pumpkin leaves
Vitamin B3 0.48mg 0.92mg Pumpkin leaves
Vitamin B5 0.036mg 0.042mg Pumpkin leaves
Vitamin B6 0.073mg 0.207mg Pumpkin leaves
Folate 12µg 36µg Pumpkin leaves
Choline 12.8mg Purslane
Saturated Fat 0.207g Purslane
Monounsaturated Fat 0.052g Pumpkin leaves
Polyunsaturated fat 0.022g Pumpkin leaves
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg Pumpkin leaves
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane Pumpkin leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
18%
Purslane
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
30%
Purslane
31%
Pumpkin leaves

Comparison summary

Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.207g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 34mg)
Which food is richer in vitamins?
Pumpkin leaves
Pumpkin leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/nutrients
  2. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.