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
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.98 g
Fats:
0.2 g
Carbs:
23.19 g
Water:
73.88 g
Other:
0.75 g
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
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.084 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 | -80.2% |
| Contains more Poly. FatPolyunsaturated fat | +281.8% |
| Contains more Mono. FatMonounsaturated fat | +550% |
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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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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 | Equal | |
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
25%
17%
Minerals Daily Need Coverage Score
36%
31%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato, canned, mashed is lower in Saturated fat (difference - 0.166g)
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 5.45g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 64mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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.