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  6. Sweet potato, canned, mashed vs. Pumpkin leaves

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

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Important differences between sweet potato, canned, mashed and pumpkin leaves

  • Sweet potato, canned, mashed has more vitamin A, manganese, copper, and vitamin B5; however, pumpkin leaves have more iron, phosphorus, potassium, vitamin C, folate, and vitamin B1.
  • Sweet potato, canned, mashed's daily need coverage for vitamin A is 135% more.
  • Sweet potato, canned, mashed has 12 times more vitamin B5 than pumpkin leaves. Sweet potato, canned, mashed has 0.512mg of vitamin B5, while pumpkin leaves have 0.042mg.

The food varieties used in the comparison are Sweet potato, canned, mashed and Pumpkin leaves, raw.

Infographic

Sweet potato, canned, mashed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 19% 50% 93% 5.7% 22% 9.8% 129% 4.4%
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 CopperCopper +109%
Contains more ManganeseManganese +178.3%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +107.6%
Contains more IronIron +66.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -85.3%
Contains more SeleniumSelenium +12.5%
~equal in Zinc ~0.2mg

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 17% 145% 22% 0% 6.8% 21% 18% 31% 54% 0% 6% 8.3% 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% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin AVitamin A +348.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +1119%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +111.5%
Contains more Vitamin B1Vitamin B1 +248.1%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more FolateFolate +227.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.92mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sweet potato, canned, mashed Pumpkin leaves DV% diff.
Vitamin A 435µg 97µg 38%
Manganese 0.988mg 0.355mg 28%
Copper 0.278mg 0.133mg 16%
Iron 1.33mg 2.22mg 11%
Vitamin B5 0.512mg 0.042mg 9%
Phosphorus 52mg 104mg 7%
Fiber 1.7g 7%
Vitamin E 1.09mg 7%
Potassium 210mg 436mg 7%
Carbs 23.19g 2.33g 7%
Vitamin B1 0.027mg 0.094mg 6%
Folate 11µg 36µg 6%
Vitamin C 5.2mg 11mg 6%
Calories 101kcal 19kcal 4%
Vitamin B2 0.09mg 0.128mg 3%
Magnesium 24mg 38mg 3%
Sodium 75mg 11mg 3%
Vitamin B6 0.235mg 0.207mg 2%
Vitamin K 2.4µg 2%
Protein 1.98g 3.15g 2%
Calcium 30mg 39mg 1%
Saturated fat 0.041g 0.207g 1%
Fats 0.2g 0.4g 0%
Net carbs 21.49g 2.33g N/A
Sugar 5.45g N/A
Zinc 0.21mg 0.2mg 0%
Selenium 0.8µg 0.9µg 0%
Vitamin B3 0.955mg 0.92mg 0%
Monounsaturated fat 0.008g 0.052g 0%
Polyunsaturated fat 0.084g 0.022g 0%
Tryptophan 0.024mg 0.041mg 0%
Threonine 0.098mg 0.156mg 0%
Isoleucine 0.099mg 0.156mg 0%
Leucine 0.145mg 0.318mg 0%
Lysine 0.097mg 0.2mg 0%
Methionine 0.049mg 0.054mg 0%
Phenylalanine 0.119mg 0.171mg 0%
Valine 0.129mg 0.181mg 0%
Histidine 0.037mg 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 74%
Protein: 1.98 g
Fats: 0.2 g
Carbs: 23.19 g
Water: 73.88 g
Other: 0.75 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 CarbsCarbs +895.3%
Contains more ProteinProtein +59.1%
Contains more FatsFats +100%
Contains more WaterWater +25.7%
Contains more OtherOther +65.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.084 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 less Sat. FatSaturated fat -80.2%
Contains more Poly. FatPolyunsaturated fat +281.8%
Contains more Mono. FatMonounsaturated fat +550%

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, canned, mashed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169305/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.