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Quinoa vs. Pumpkin leaves — In-Depth Nutrition Comparison

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A recap on differences between Quinoa and Pumpkin leaves

  • Quinoa is higher in Manganese, Zinc, Phosphorus, Copper, and Magnesium, yet Pumpkin leaves are higher in Vitamin C, Vitamin A RAE, Iron, Potassium, and Vitamin B6.
  • Pumpkin leaves covers your daily Vitamin C needs 12% 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
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
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% 0.3% 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% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin E Vitamin 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 +38740%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Pumpkin leaves Opinion
Calories 120kcal 19kcal Quinoa
Protein 4.4g 3.15g Quinoa
Fats 1.92g 0.4g Quinoa
Vitamin C 0mg 11mg Pumpkin leaves
Net carbs 18.5g 2.33g Quinoa
Carbs 21.3g 2.33g Quinoa
Magnesium 64mg 38mg Quinoa
Calcium 17mg 39mg Pumpkin leaves
Potassium 172mg 436mg Pumpkin leaves
Iron 1.49mg 2.22mg Pumpkin leaves
Sugar 0.87g Pumpkin leaves
Fiber 2.8g Quinoa
Copper 0.192mg 0.133mg Quinoa
Zinc 1.09mg 0.2mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 104mg Quinoa
Sodium 7mg 11mg Quinoa
Vitamin A 5IU 1942IU Pumpkin leaves
Vitamin A RAE 0µg 97µg Pumpkin leaves
Vitamin E 0.63mg Quinoa
Manganese 0.631mg 0.355mg Quinoa
Selenium 2.8µg 0.9µg Quinoa
Vitamin B1 0.107mg 0.094mg Quinoa
Vitamin B2 0.11mg 0.128mg Pumpkin leaves
Vitamin B3 0.412mg 0.92mg Pumpkin leaves
Vitamin B5 0.042mg Pumpkin leaves
Vitamin B6 0.123mg 0.207mg Pumpkin leaves
Folate 42µg 36µg Quinoa
Choline 23mg Quinoa
Saturated Fat 0.231g 0.207g Pumpkin leaves
Monounsaturated Fat 0.528g 0.052g Quinoa
Polyunsaturated fat 1.078g 0.022g Quinoa
Tryptophan 0.052mg 0.041mg Quinoa
Threonine 0.131mg 0.156mg Pumpkin leaves
Isoleucine 0.157mg 0.156mg Quinoa
Leucine 0.261mg 0.318mg Pumpkin leaves
Lysine 0.239mg 0.2mg Quinoa
Methionine 0.096mg 0.054mg Quinoa
Phenylalanine 0.185mg 0.171mg Quinoa
Valine 0.185mg 0.181mg Quinoa
Histidine 0.127mg 0.05mg Quinoa
Omega-3 - DHA 0.015g Quinoa

Which food is preferable for your diet?

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

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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
11%
Quinoa
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
38%
Quinoa
31%
Pumpkin leaves

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Pumpkin leaves
Pumpkin leaves is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. 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.