Spinach vs. Pumpkin leaves — In-Depth Nutrition Comparison
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What are the main differences between spinach and pumpkin leaves?
- Spinach is richer in vitamin A, folate, manganese, iron, magnesium, calcium, vitamin B2, and zinc, while pumpkin leaves are higher in phosphorus.
- Spinach's daily need coverage for vitamin A is 47% higher.
- Pumpkin leaves have 4 times less folate than spinach. Spinach has 146µg of folate, while pumpkin leaves have 36µg.
We used Spinach, cooked, boiled, drained, without salt and Pumpkin leaves, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +128.9% |
| Contains more CalciumCalcium | +248.7% |
| Contains more IronIron | +60.8% |
| Contains more CopperCopper | +30.8% |
| Contains more ZincZinc | +280% |
| Contains more ManganeseManganese | +163.4% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more PhosphorusPhosphorus | +85.7% |
| Contains less SodiumSodium | -84.3% |
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.
| Contains more Vitamin AVitamin A | +440.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +84.4% |
| Contains more Vitamin B5Vitamin B5 | +245.2% |
| Contains more Vitamin B6Vitamin B6 | +16.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +305.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +12.2% |
| Contains more Vitamin B3Vitamin B3 | +87.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
| Contains more CarbsCarbs | +60.9% |
| Contains more OtherOther | +46% |
| Contains more FatsFats | +53.8% |
~equal in
Protein
~3.15g
~equal in
Water
~92.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated fat:
Sat. Fat
0.207 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.022 g
| Contains less Sat. FatSaturated fat | -79.2% |
| Contains more Poly. FatPolyunsaturated fat | +395.5% |
| Contains more Mono. FatMonounsaturated fat | +766.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 524µg | 97µg | 47% |
| Folate | 146µg | 36µg | 28% |
| Manganese | 0.935mg | 0.355mg | 25% |
| Iron | 3.57mg | 2.22mg | 17% |
| Vitamin E | 2.08mg | 14% | |
| Magnesium | 87mg | 38mg | 12% |
| Calcium | 136mg | 39mg | 10% |
| Fiber | 2.4g | 10% | |
| Vitamin B2 | 0.236mg | 0.128mg | 8% |
| Phosphorus | 56mg | 104mg | 7% |
| Copper | 0.174mg | 0.133mg | 5% |
| Zinc | 0.76mg | 0.2mg | 5% |
| Choline | 19.7mg | 4% | |
| Vitamin B6 | 0.242mg | 0.207mg | 3% |
| Vitamin B3 | 0.49mg | 0.92mg | 3% |
| Sodium | 70mg | 11mg | 3% |
| Vitamin B5 | 0.145mg | 0.042mg | 2% |
| Saturated fat | 0.043g | 0.207g | 1% |
| Selenium | 1.5µg | 0.9µg | 1% |
| Polyunsaturated fat | 0.109g | 0.022g | 1% |
| Potassium | 466mg | 436mg | 1% |
| Vitamin C | 9.8mg | 11mg | 1% |
| Calories | 23kcal | 19kcal | 0% |
| Protein | 2.97g | 3.15g | 0% |
| Fats | 0.26g | 0.4g | 0% |
| Carbs | 3.75g | 2.33g | 0% |
| Net carbs | 1.35g | 2.33g | N/A |
| Sugar | 0.43g | N/A | |
| Vitamin B1 | 0.095mg | 0.094mg | 0% |
| Monounsaturated fat | 0.006g | 0.052g | 0% |
| Tryptophan | 0.04mg | 0.041mg | 0% |
| Threonine | 0.127mg | 0.156mg | 0% |
| Isoleucine | 0.152mg | 0.156mg | 0% |
| Leucine | 0.231mg | 0.318mg | 0% |
| Lysine | 0.182mg | 0.2mg | 0% |
| Methionine | 0.055mg | 0.054mg | 0% |
| Phenylalanine | 0.134mg | 0.171mg | 0% |
| Valine | 0.168mg | 0.181mg | 0% |
| Histidine | 0.066mg | 0.05mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
135%
17%
Minerals Daily Need Coverage Score
52%
31%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.164g)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)