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Spinach pasta vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Summary of differences between Spinach pasta and Pumpkin leaves

  • Spinach pasta has more Vitamin B1, Folate, Vitamin B2, Manganese, Vitamin B3, Iron, Vitamin B5, and Vitamin B12, however, Pumpkin leaves are higher in Vitamin C.
  • Spinach pasta covers your daily need of Vitamin B1 43% more than Pumpkin leaves.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, spinach, as purchased and Pumpkin leaves, raw.

Infographic

Spinach pasta 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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 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 +65.8%
Contains more IronIron +48.6%
Contains more CopperCopper +48.1%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +42.3%
Contains more ManganeseManganese +120%
Contains more PotassiumPotassium +60.3%
Contains less SodiumSodium -59.3%
~equal in Calcium ~39mg

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 0% 14% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 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 B1Vitamin B1 +547.9%
Contains more Vitamin B2Vitamin B2 +210.9%
Contains more Vitamin B3Vitamin B3 +276.1%
Contains more Vitamin B5Vitamin B5 +1538.1%
Contains more Vitamin B6Vitamin B6 +52.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +391.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +705.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 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 +257.5%
Contains more FatsFats +425%
Contains more CarbsCarbs +2291.4%
Contains more WaterWater +208.6%
Contains more OtherOther +51.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated Fat: Sat. Fat 0.483 g
Monounsaturated Fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 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 +1167.3%
Contains more Poly. FatPolyunsaturated fat +2022.7%
Contains less Sat. FatSaturated Fat -57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach pasta Pumpkin leaves Opinion
Calories 289kcal 19kcal Spinach pasta
Protein 11.26g 3.15g Spinach pasta
Fats 2.1g 0.4g Spinach pasta
Vitamin C 0mg 11mg Pumpkin leaves
Net carbs 55.72g 2.33g Spinach pasta
Carbs 55.72g 2.33g Spinach pasta
Cholesterol 73mg 0mg Pumpkin leaves
Magnesium 63mg 38mg Spinach pasta
Calcium 43mg 39mg Spinach pasta
Potassium 272mg 436mg Pumpkin leaves
Iron 3.3mg 2.22mg Spinach pasta
Copper 0.197mg 0.133mg Spinach pasta
Zinc 1.4mg 0.2mg Spinach pasta
Phosphorus 148mg 104mg Spinach pasta
Sodium 27mg 11mg Pumpkin leaves
Vitamin A 241IU 1942IU Pumpkin leaves
Vitamin A RAE 25µg 97µg Pumpkin leaves
Manganese 0.781mg 0.355mg Spinach pasta
Selenium 0.9µg Pumpkin leaves
Vitamin B1 0.609mg 0.094mg Spinach pasta
Vitamin B2 0.398mg 0.128mg Spinach pasta
Vitamin B3 3.46mg 0.92mg Spinach pasta
Vitamin B5 0.688mg 0.042mg Spinach pasta
Vitamin B6 0.315mg 0.207mg Spinach pasta
Vitamin B12 0.31µg 0µg Spinach pasta
Folate 177µg 36µg Spinach pasta
Saturated Fat 0.483g 0.207g Pumpkin leaves
Monounsaturated Fat 0.659g 0.052g Spinach pasta
Polyunsaturated fat 0.467g 0.022g Spinach pasta
Tryptophan 0.15mg 0.041mg Spinach pasta
Threonine 0.352mg 0.156mg Spinach pasta
Isoleucine 0.488mg 0.156mg Spinach pasta
Leucine 0.813mg 0.318mg Spinach pasta
Lysine 0.336mg 0.2mg Spinach pasta
Methionine 0.208mg 0.054mg Spinach pasta
Phenylalanine 0.56mg 0.171mg Spinach pasta
Valine 0.544mg 0.181mg Spinach pasta
Histidine 0.237mg 0.05mg Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach pasta 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
47%
Spinach pasta
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
48%
Spinach pasta
31%
Pumpkin leaves

Comparison summary

Which food is richer in minerals?
Spinach pasta
Spinach pasta is relatively richer in minerals
Which food is richer in vitamins?
Spinach pasta
Spinach pasta is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin leaves
Pumpkin leaves is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pumpkin leaves
Pumpkin leaves is lower in Saturated Fat (difference - 0.276g)
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 ($)

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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.