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  6. Sweet potato vs. Pumpkin leaves

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

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

  • Sweet potato is richer in Vitamin A RAE, Vitamin B5, Vitamin C, Manganese, and Vitamin B6, while Pumpkin leaves are higher in Iron, Folate, and Phosphorus.
  • Sweet potato's daily need coverage for Vitamin A RAE is 96% higher.
  • Pumpkin leaves have 21 times less Vitamin B5 than Sweet potato. Sweet potato has 0.884mg of Vitamin B5, while Pumpkin leaves have 0.042mg.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Pumpkin leaves, raw types in this comparison.

Infographic

Sweet 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.
Sweet potato
Sweet potato
4
:
6
Pumpkin leaves
Pumpkin leaves
Contains more Zinc +60%
Contains more Copper +21.1%
Contains more Manganese +40%
Contains more Iron +221.7%
Contains more Magnesium +40.7%
Contains more Phosphorus +92.6%
Contains less Sodium -69.4%
Contains more Selenium +350%
Equal in Calcium - 39
Equal in Potassium - 436
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Zinc +60%
Contains more Copper +21.1%
Contains more Manganese +40%
Contains more Iron +221.7%
Contains more Magnesium +40.7%
Contains more Phosphorus +92.6%
Contains less Sodium -69.4%
Contains more Selenium +350%
Equal in Calcium - 39
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.
Sweet potato
Sweet potato
8
:
2
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin A +889.6%
Contains more Vitamin C +78.2%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B3 +61.6%
Contains more Vitamin B5 +2004.8%
Contains more Vitamin B6 +38.2%
Contains more Vitamin B2 +20.8%
Contains more Folate +500%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 A +889.6%
Contains more Vitamin C +78.2%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B3 +61.6%
Contains more Vitamin B5 +2004.8%
Contains more Vitamin B6 +38.2%
Contains more Vitamin B2 +20.8%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +788.8%
Contains more Protein +56.7%
Contains more Fats +166.7%
Contains more Water +22.6%
Equal in Other - 1.24
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +788.8%
Contains more Protein +56.7%
Contains more Fats +166.7%
Contains more Water +22.6%
Equal in Other - 1.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -74.9%
Contains more Polyunsaturated fat +318.2%
Contains more Monounsaturated Fat +2500%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 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 -74.9%
Contains more Polyunsaturated fat +318.2%
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.
Sweet potato Pumpkin leaves
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Pumpkin leaves Opinion
Net carbs 17.41g 2.33g Sweet potato
Protein 2.01g 3.15g Pumpkin leaves
Fats 0.15g 0.4g Pumpkin leaves
Carbs 20.71g 2.33g Sweet potato
Calories 90kcal 19kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Pumpkin leaves
Fiber 3.3g Sweet potato
Calcium 38mg 39mg Pumpkin leaves
Iron 0.69mg 2.22mg Pumpkin leaves
Magnesium 27mg 38mg Pumpkin leaves
Phosphorus 54mg 104mg Pumpkin leaves
Potassium 475mg 436mg Sweet potato
Sodium 36mg 11mg Pumpkin leaves
Zinc 0.32mg 0.2mg Sweet potato
Copper 0.161mg 0.133mg Sweet potato
Manganese 0.497mg 0.355mg Sweet potato
Selenium 0.2µg 0.9µg Pumpkin leaves
Vitamin A 19218IU 1942IU Sweet potato
Vitamin A RAE 961µg 97µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 19.6mg 11mg Sweet potato
Vitamin B1 0.107mg 0.094mg Sweet potato
Vitamin B2 0.106mg 0.128mg Pumpkin leaves
Vitamin B3 1.487mg 0.92mg Sweet potato
Vitamin B5 0.884mg 0.042mg Sweet potato
Vitamin B6 0.286mg 0.207mg Sweet potato
Folate 6µg 36µg Pumpkin leaves
Vitamin K 2.3µg Sweet potato
Tryptophan 0.04mg 0.041mg Pumpkin leaves
Threonine 0.107mg 0.156mg Pumpkin leaves
Isoleucine 0.07mg 0.156mg Pumpkin leaves
Leucine 0.118mg 0.318mg Pumpkin leaves
Lysine 0.084mg 0.2mg Pumpkin leaves
Methionine 0.037mg 0.054mg Pumpkin leaves
Phenylalanine 0.114mg 0.171mg Pumpkin leaves
Valine 0.11mg 0.181mg Pumpkin leaves
Histidine 0.039mg 0.05mg Pumpkin leaves
Saturated Fat 0.052g 0.207g Sweet potato
Monounsaturated Fat 0.002g 0.052g Pumpkin leaves
Polyunsaturated fat 0.092g 0.022g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet 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
120%
Sweet potato
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
25%
Sweet potato
31%
Pumpkin leaves

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.155g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 25mg)
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 - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.