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  6. Red potato vs. Pumpkin leaves

Red potato vs. Pumpkin leaves — In-Depth Nutrition Comparison

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What are the main differences between Red potato and Pumpkin leaves?

  • Red potato is richer in Vitamin B5, while Pumpkin leaves are higher in Iron, Vitamin A RAE, Manganese, and Vitamin B2.
  • Pumpkin leaves' daily need coverage for Iron is 19% higher.
  • Pumpkin leaves have 8 times less Vitamin B5 than Red potato. Red potato has 0.341mg of Vitamin B5, while Pumpkin leaves have 0.042mg.

We used Potatoes, red, flesh and skin, baked and Pumpkin leaves, raw types in this comparison.

Infographic

Red potato vs Pumpkin leaves 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.
Red potato
Red potato
3
:
7
Pumpkin leaves
Pumpkin leaves
Contains more Potassium +25%
Contains more Zinc +100%
Contains more Copper +30.8%
Contains more Calcium +333.3%
Contains more Iron +217.1%
Contains more Magnesium +35.7%
Contains more Phosphorus +44.4%
Contains more Manganese +105.2%
Equal in Sodium - 11
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Potassium +25%
Contains more Zinc +100%
Contains more Copper +30.8%
Contains more Calcium +333.3%
Contains more Iron +217.1%
Contains more Magnesium +35.7%
Contains more Phosphorus +44.4%
Contains more Manganese +105.2%
Equal in Sodium - 11

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.
Red potato
Red potato
6
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin C +14.5%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B5 +711.9%
Contains more Vitamin A +19320%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +156%
Contains more Folate +33.3%
Equal in Vitamin B6 - 0.207
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin C +14.5%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B5 +711.9%
Contains more Vitamin A +19320%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +156%
Contains more Folate +33.3%
Equal in Vitamin B6 - 0.207

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
2
:
3
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +740.8%
Contains more Protein +37%
Contains more Fats +166.7%
Contains more Water +21.1%
Equal in Other - 1.24
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Pumpkin leaves
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 Carbs +740.8%
Contains more Protein +37%
Contains more Fats +166.7%
Contains more Water +21.1%
Equal in Other - 1.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +95.5%
Contains more Monounsaturated Fat +2500%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +95.5%
Contains more Monounsaturated Fat +2500%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red potato Pumpkin leaves
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Red potato Pumpkin leaves Opinion
Net carbs 17.79g 2.33g Red potato
Protein 2.3g 3.15g Pumpkin leaves
Fats 0.15g 0.4g Pumpkin leaves
Carbs 19.59g 2.33g Red potato
Calories 89kcal 19kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g Pumpkin leaves
Fiber 1.8g Red potato
Calcium 9mg 39mg Pumpkin leaves
Iron 0.7mg 2.22mg Pumpkin leaves
Magnesium 28mg 38mg Pumpkin leaves
Phosphorus 72mg 104mg Pumpkin leaves
Potassium 545mg 436mg Red potato
Sodium 12mg 11mg Pumpkin leaves
Zinc 0.4mg 0.2mg Red potato
Copper 0.174mg 0.133mg Red potato
Manganese 0.173mg 0.355mg Pumpkin leaves
Selenium 0.9µg Pumpkin leaves
Vitamin A 10IU 1942IU Pumpkin leaves
Vitamin A RAE 1µg 97µg Pumpkin leaves
Vitamin E 0.08mg Red potato
Vitamin C 12.6mg 11mg Red potato
Vitamin B1 0.072mg 0.094mg Pumpkin leaves
Vitamin B2 0.05mg 0.128mg Pumpkin leaves
Vitamin B3 1.595mg 0.92mg Red potato
Vitamin B5 0.341mg 0.042mg Red potato
Vitamin B6 0.212mg 0.207mg Red potato
Folate 27µg 36µg Pumpkin leaves
Vitamin K 2.8µg Red potato
Tryptophan 0.023mg 0.041mg Pumpkin leaves
Threonine 0.075mg 0.156mg Pumpkin leaves
Isoleucine 0.074mg 0.156mg Pumpkin leaves
Leucine 0.109mg 0.318mg Pumpkin leaves
Lysine 0.12mg 0.2mg Pumpkin leaves
Methionine 0.035mg 0.054mg Pumpkin leaves
Phenylalanine 0.091mg 0.171mg Pumpkin leaves
Valine 0.115mg 0.181mg Pumpkin leaves
Histidine 0.039mg 0.05mg Pumpkin leaves
Saturated Fat 0.026g 0.207g Red potato
Monounsaturated Fat 0.002g 0.052g Pumpkin leaves
Polyunsaturated fat 0.043g 0.022g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Pumpkin leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Red potato
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
22%
Red potato
31%
Pumpkin leaves

Comparison summary

Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.181g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 89)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.