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Sweet potato, cooked, baked in skin, flesh, with salt vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Summary of differences between Sweet potato, cooked, baked in skin, flesh, with salt and Pumpkin leaves

  • Sweet potato, cooked, baked in skin, flesh, with salt has more Vitamin B5, Vitamin C, Manganese, and Vitamin B6, however, Pumpkin leaves are higher in Iron, Folate, and Phosphorus.
  • Pumpkin leaves covers your daily need of Iron 19% more than Sweet potato, cooked, baked in skin, flesh, with salt.
  • Sweet potato, cooked, baked in skin, flesh, with salt has 22 times more Sodium than Pumpkin leaves. While Sweet potato, cooked, baked in skin, flesh, with salt has 246mg of Sodium, Pumpkin leaves have only 11mg.

These are the specific foods used in this comparison Sweet potato, cooked, baked in skin, flesh, with salt and Pumpkin leaves, raw.

Infographic

Sweet potato, cooked, baked in skin, flesh, with salt 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 19% 11% 42% 26% 54% 8.7% 23% 32% 65% 1.1%
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 +21.1%
Contains more ZincZinc +60%
Contains more ManganeseManganese +40%
Contains more MagnesiumMagnesium +40.7%
Contains more IronIron +221.7%
Contains more PhosphorusPhosphorus +92.6%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +350%
~equal in Calcium ~39mg
~equal in Potassium ~436mg

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 65% 0% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +78.2%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B3Vitamin B3 +61.6%
Contains more Vitamin B5Vitamin B5 +2004.8%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +788.8%
Contains more ProteinProtein +56.7%
Contains more FatsFats +166.7%
Contains more WaterWater +22.6%
~equal in Other ~1.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 -74.9%
Contains more Poly. FatPolyunsaturated fat +318.2%
Contains more Mono. FatMonounsaturated 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, cooked, baked in skin, flesh, with salt Pumpkin leaves
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato, cooked, baked in skin, flesh, with salt Pumpkin leaves Opinion
Calories 92kcal 19kcal Sweet potato, cooked, baked in skin, flesh, with salt
Protein 2.01g 3.15g Pumpkin leaves
Fats 0.15g 0.4g Pumpkin leaves
Vitamin C 19.6mg 11mg Sweet potato, cooked, baked in skin, flesh, with salt
Net carbs 17.41g 2.33g Sweet potato, cooked, baked in skin, flesh, with salt
Carbs 20.71g 2.33g Sweet potato, cooked, baked in skin, flesh, with salt
Magnesium 27mg 38mg Pumpkin leaves
Calcium 38mg 39mg Pumpkin leaves
Potassium 475mg 436mg Sweet potato, cooked, baked in skin, flesh, with salt
Iron 0.69mg 2.22mg Pumpkin leaves
Sugar 6.48g Pumpkin leaves
Fiber 3.3g Sweet potato, cooked, baked in skin, flesh, with salt
Copper 0.161mg 0.133mg Sweet potato, cooked, baked in skin, flesh, with salt
Zinc 0.32mg 0.2mg Sweet potato, cooked, baked in skin, flesh, with salt
Starch 7.05g Sweet potato, cooked, baked in skin, flesh, with salt
Phosphorus 54mg 104mg Pumpkin leaves
Sodium 246mg 11mg Pumpkin leaves
Vitamin A 1942IU Pumpkin leaves
Vitamin A RAE 97µg Pumpkin leaves
Vitamin E 0.71mg Sweet potato, cooked, baked in skin, flesh, with salt
Manganese 0.497mg 0.355mg Sweet potato, cooked, baked in skin, flesh, with salt
Selenium 0.2µg 0.9µg Pumpkin leaves
Vitamin B1 0.107mg 0.094mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin B2 0.106mg 0.128mg Pumpkin leaves
Vitamin B3 1.487mg 0.92mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin B5 0.884mg 0.042mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin B6 0.286mg 0.207mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin K 2.3µg Sweet potato, cooked, baked in skin, flesh, with salt
Folate 6µg 36µg Pumpkin leaves
Choline 13.1mg Sweet potato, cooked, baked in skin, flesh, with salt
Saturated Fat 0.052g 0.207g Sweet potato, cooked, baked in skin, flesh, with salt
Monounsaturated Fat 0.002g 0.052g Pumpkin leaves
Polyunsaturated fat 0.092g 0.022g Sweet potato, cooked, baked in skin, flesh, with salt
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
Fructose 0.5g Sweet potato, cooked, baked in skin, flesh, with salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato, cooked, baked in skin, flesh, with salt Pumpkin leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
23%
Sweet potato, cooked, baked in skin, flesh, with salt
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
28%
Sweet potato, cooked, baked in skin, flesh, with salt
31%
Pumpkin leaves

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is lower in Saturated Fat (difference - 0.155g)
Which food is richer in vitamins?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt 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 - 235mg)
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.

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, cooked, baked in skin, flesh, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170134/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.