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Rosemary vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Differences between Rosemary and Pumpkin leaves

  • Pumpkin leaves contain less Iron, Calcium, Manganese, Copper, Folate, Vitamin B5, Magnesium, Vitamin C, and Vitamin B6 than Rosemary.
  • Rosemary's daily need coverage for Iron is 55% higher.
  • Pumpkin leaves contain 19 times less Vitamin B5 than Rosemary. Rosemary contains 0.804mg of Vitamin B5, while Pumpkin leaves contain 0.042mg.
  • The amount of Saturated Fat in Pumpkin leaves are lower.

The food types used in this comparison are Rosemary, fresh and Pumpkin leaves, raw.

Infographic

Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
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 +139.5%
Contains more CalciumCalcium +712.8%
Contains more PotassiumPotassium +53.2%
Contains more IronIron +199.5%
Contains more CopperCopper +126.3%
Contains more ZincZinc +365%
Contains more ManganeseManganese +170.4%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -57.7%

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 73% 175% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 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 37% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +98.2%
Contains more Vitamin AVitamin A +50.6%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B5Vitamin B5 +1814.3%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more FolateFolate +202.8%
Contains more Vitamin B1Vitamin B1 +161.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.92mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 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 FatsFats +1365%
Contains more CarbsCarbs +788.4%
Contains more OtherOther +90.3%
Contains more WaterWater +37.1%
~equal in Protein ~3.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated Fat: Sat. Fat 2.838 g
Monounsaturated Fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 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 +2130.8%
Contains more Poly. FatPolyunsaturated fat +3995.5%
Contains less Sat. FatSaturated Fat -92.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Pumpkin leaves Opinion
Calories 131kcal 19kcal Rosemary
Protein 3.31g 3.15g Rosemary
Fats 5.86g 0.4g Rosemary
Vitamin C 21.8mg 11mg Rosemary
Net carbs 6.6g 2.33g Rosemary
Carbs 20.7g 2.33g Rosemary
Magnesium 91mg 38mg Rosemary
Calcium 317mg 39mg Rosemary
Potassium 668mg 436mg Rosemary
Iron 6.65mg 2.22mg Rosemary
Fiber 14.1g Rosemary
Copper 0.301mg 0.133mg Rosemary
Zinc 0.93mg 0.2mg Rosemary
Phosphorus 66mg 104mg Pumpkin leaves
Sodium 26mg 11mg Pumpkin leaves
Vitamin A 2924IU 1942IU Rosemary
Vitamin A RAE 146µg 97µg Rosemary
Manganese 0.96mg 0.355mg Rosemary
Selenium 0.9µg Pumpkin leaves
Vitamin B1 0.036mg 0.094mg Pumpkin leaves
Vitamin B2 0.152mg 0.128mg Rosemary
Vitamin B3 0.912mg 0.92mg Pumpkin leaves
Vitamin B5 0.804mg 0.042mg Rosemary
Vitamin B6 0.336mg 0.207mg Rosemary
Folate 109µg 36µg Rosemary
Saturated Fat 2.838g 0.207g Pumpkin leaves
Monounsaturated Fat 1.16g 0.052g Rosemary
Polyunsaturated fat 0.901g 0.022g Rosemary
Tryptophan 0.051mg 0.041mg Rosemary
Threonine 0.136mg 0.156mg Pumpkin leaves
Isoleucine 0.136mg 0.156mg Pumpkin leaves
Leucine 0.249mg 0.318mg Pumpkin leaves
Lysine 0.143mg 0.2mg Pumpkin leaves
Methionine 0.047mg 0.054mg Pumpkin leaves
Phenylalanine 0.169mg 0.171mg Pumpkin leaves
Valine 0.165mg 0.181mg Pumpkin leaves
Histidine 0.066mg 0.05mg Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary 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
40%
Rosemary
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
75%
Rosemary
31%
Pumpkin leaves

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Pumpkin leaves
Pumpkin leaves is lower in Saturated Fat (difference - 2.631g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 70)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $1.5)
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)

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.