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  6. Quinoa vs. Pumpkin leaves

Quinoa vs. Pumpkin leaves — In-Depth Nutrition Comparison

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A recap on the differences between quinoa and pumpkin leaves

  • Quinoa is higher in manganese, zinc, phosphorus, copper, and magnesium, yet pumpkin leaves are higher in vitamin A, vitamin C, iron, potassium, and vitamin B6.
  • Pumpkin leaves cover your daily vitamin A needs 39% more than quinoa.
  • Quinoa contains 5 times more zinc than pumpkin leaves. While quinoa contains 1.09mg of zinc, pumpkin leaves contain only 0.2mg.

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

Infographic

Quinoa 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.
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +68.4%
Contains more CopperCopper +44.4%
Contains more ZincZinc +445%
Contains more PhosphorusPhosphorus +46.2%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +77.7%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +153.5%
Contains more IronIron +49%

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.
Quinoa
Quinoa
4
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +123.3%
Contains more Vitamin B6Vitamin B6 +68.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Pumpkin leaves DV% diff.
Vitamin C 0mg 11mg 12%
Manganese 0.631mg 0.355mg 12%
Vitamin A 0µg 97µg 11%
Fiber 2.8g 11%
Iron 1.49mg 2.22mg 9%
Potassium 172mg 436mg 8%
Zinc 1.09mg 0.2mg 8%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.022g 7%
Phosphorus 152mg 104mg 7%
Copper 0.192mg 0.133mg 7%
Carbs 21.3g 2.33g 6%
Magnesium 64mg 38mg 6%
Vitamin B6 0.123mg 0.207mg 6%
Calories 120kcal 19kcal 5%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Vitamin B3 0.412mg 0.92mg 3%
Protein 4.4g 3.15g 3%
Selenium 2.8µg 0.9µg 3%
Fats 1.92g 0.4g 2%
Calcium 17mg 39mg 2%
Folate 42µg 36µg 2%
Monounsaturated fat 0.528g 0.052g 1%
Vitamin B2 0.11mg 0.128mg 1%
Vitamin B5 0.042mg 1%
Vitamin B1 0.107mg 0.094mg 1%
Net carbs 18.5g 2.33g N/A
Sugar 0.87g N/A
Sodium 7mg 11mg 0%
Saturated fat 0.231g 0.207g 0%
Tryptophan 0.052mg 0.041mg 0%
Threonine 0.131mg 0.156mg 0%
Isoleucine 0.157mg 0.156mg 0%
Leucine 0.261mg 0.318mg 0%
Lysine 0.239mg 0.2mg 0%
Methionine 0.096mg 0.054mg 0%
Phenylalanine 0.185mg 0.171mg 0%
Valine 0.185mg 0.181mg 0%
Histidine 0.127mg 0.05mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 ProteinProtein +39.7%
Contains more FatsFats +380%
Contains more CarbsCarbs +814.2%
Contains more WaterWater +29.7%
Contains more OtherOther +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains more Mono. FatMonounsaturated fat +915.4%
Contains more Poly. FatPolyunsaturated fat +4800%
Contains less Sat. FatSaturated fat -10.4%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.