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 RAE, Folate, Manganese, Iron, Magnesium, Calcium, Vitamin B2, and Zinc, while Pumpkin leaves are higher in Phosphorus.
- Spinach's daily need coverage for Vitamin A RAE 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
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Calcium
+248.7%
Contains
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Iron
+60.8%
Contains
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Magnesium
+128.9%
Contains
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Zinc
+280%
Contains
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Copper
+30.8%
Contains
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Manganese
+163.4%
Contains
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Selenium
+66.7%
Contains
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Phosphorus
+85.7%
Contains
less
Sodium
-84.3%
Equal in Potassium - 436
Contains
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Calcium
+248.7%
Contains
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Iron
+60.8%
Contains
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Magnesium
+128.9%
Contains
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Zinc
+280%
Contains
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Copper
+30.8%
Contains
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Manganese
+163.4%
Contains
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Selenium
+66.7%
Contains
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Phosphorus
+85.7%
Contains
less
Sodium
-84.3%
Equal in Potassium - 436
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
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Vitamin A
+439.7%
Contains
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Vitamin B2
+84.4%
Contains
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Vitamin B5
+245.2%
Contains
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Vitamin B6
+16.9%
Contains
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Folate
+305.6%
Contains
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Vitamin C
+12.2%
Contains
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Vitamin B3
+87.8%
Equal in Vitamin B1 - 0.094
Contains
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Vitamin A
+439.7%
Contains
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Vitamin B2
+84.4%
Contains
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Vitamin B5
+245.2%
Contains
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Vitamin B6
+16.9%
Contains
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Folate
+305.6%
Contains
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Vitamin C
+12.2%
Contains
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Vitamin B3
+87.8%
Equal in Vitamin B1 - 0.094
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+60.9%
Contains
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Other
+46%
Contains
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Fats
+53.8%
Equal in Protein - 3.15
Equal in Water - 92.88
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
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Carbs
+60.9%
Contains
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Other
+46%
Contains
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Fats
+53.8%
Equal in Protein - 3.15
Equal in Water - 92.88
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-79.2%
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Polyunsaturated fat
+395.5%
Contains
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Monounsaturated Fat
+766.7%
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Contains
less
Saturated Fat
-79.2%
Contains
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Polyunsaturated fat
+395.5%
Contains
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Monounsaturated 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 | |
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Opinion |
| Net carbs | 1.35g | 2.33g |
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| Protein | 2.97g | 3.15g |
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| Fats | 0.26g | 0.4g |
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| Carbs | 3.75g | 2.33g |
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| Calories | 23kcal | 19kcal |
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| Sugar | 0.43g |
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| Fiber | 2.4g |
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| Calcium | 136mg | 39mg |
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| Iron | 3.57mg | 2.22mg |
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| Magnesium | 87mg | 38mg |
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| Phosphorus | 56mg | 104mg |
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| Potassium | 466mg | 436mg |
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| Sodium | 70mg | 11mg |
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| Zinc | 0.76mg | 0.2mg |
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| Copper | 0.174mg | 0.133mg |
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| Manganese | 0.935mg | 0.355mg |
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| Selenium | 1.5µg | 0.9µg |
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| Vitamin A | 10481IU | 1942IU |
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| Vitamin A RAE | 524µg | 97µg |
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| Vitamin E | 2.08mg |
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| Vitamin C | 9.8mg | 11mg |
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| Vitamin B1 | 0.095mg | 0.094mg |
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| Vitamin B2 | 0.236mg | 0.128mg |
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| Vitamin B3 | 0.49mg | 0.92mg |
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| Vitamin B5 | 0.145mg | 0.042mg |
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| Vitamin B6 | 0.242mg | 0.207mg |
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| Folate | 146µg | 36µg |
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| Vitamin K | 493.6µg |
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| Tryptophan | 0.04mg | 0.041mg |
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| Threonine | 0.127mg | 0.156mg |
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| Isoleucine | 0.152mg | 0.156mg |
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| Leucine | 0.231mg | 0.318mg |
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| Lysine | 0.182mg | 0.2mg |
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| Methionine | 0.055mg | 0.054mg |
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| Phenylalanine | 0.134mg | 0.171mg |
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| Valine | 0.168mg | 0.181mg |
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| Histidine | 0.066mg | 0.05mg |
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| Saturated Fat | 0.043g | 0.207g |
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| Monounsaturated Fat | 0.006g | 0.052g |
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| Polyunsaturated fat | 0.109g | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
183%
25%
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?
?
The foods are relatively equal in Cholesterol (0 mg)