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  6. Sweet potato leaves, cooked, steamed, with salt vs. Pumpkin leaves

Sweet potato leaves, cooked, steamed, with salt vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Important differences between sweet potato leaves, cooked, steamed, with salt and pumpkin leaves

  • Sweet potato leaves, cooked, steamed, with salt has more vitamin B2 and vitamin A; however, pumpkin leaves have more iron, copper, vitamin C, phosphorus, and manganese.
  • Pumpkin leaves' daily need coverage for iron is 20% more.
  • Sweet potato leaves, cooked, steamed, with salt has 23 times more sodium than pumpkin leaves. Sweet potato leaves, cooked, steamed, with salt has 249mg of sodium, while pumpkin leaves have 11mg.

The food varieties used in the comparison are Sweet potato leaves, cooked, steamed, with salt and Pumpkin leaves, raw.

Infographic

Sweet potato leaves, cooked, steamed, with salt vs Pumpkin leaves infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 9.9% 28% 24% 11% 7.1% 17% 32% 30% 4.9%
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 MagnesiumMagnesium +26.3%
Contains more ZincZinc +30%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +39.7%
Contains more IronIron +252.4%
Contains more CopperCopper +303%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +55%
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 49% 19% 28% 62% 19% 12% 37% 0% 272% 37%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 37% 0% 32% 0% 24% 30% 17% 2.5% 48% 0% 0% 27%
Contains more Vitamin AVitamin A +51.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +19.1%
Contains more Vitamin B2Vitamin B2 +108.6%
Contains more Vitamin B5Vitamin B5 +376.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +36.1%
Contains more Vitamin CVitamin C +633.3%
Contains more Vitamin B6Vitamin B6 +29.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.92mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato leaves, cooked, steamed, with salt Pumpkin leaves DV% diff.
Vitamin K 108.6µg 91%
Iron 0.63mg 2.22mg 20%
Vitamin C 1.5mg 11mg 11%
Copper 0.033mg 0.133mg 11%
Vitamin B2 0.267mg 0.128mg 11%
Sodium 249mg 11mg 10%
Phosphorus 40mg 104mg 9%
Fiber 1.9g 8%
Vitamin A 147µg 97µg 6%
Vitamin E 0.96mg 6%
Manganese 0.229mg 0.355mg 5%
Potassium 312mg 436mg 4%
Vitamin B6 0.16mg 0.207mg 4%
Choline 21mg 4%
Vitamin B5 0.2mg 0.042mg 3%
Folate 49µg 36µg 3%
Protein 2.18g 3.15g 2%
Carbs 7.38g 2.33g 2%
Magnesium 48mg 38mg 2%
Vitamin B1 0.112mg 0.094mg 2%
Calories 35kcal 19kcal 1%
Calcium 33mg 39mg 1%
Zinc 0.26mg 0.2mg 1%
Vitamin B3 1.003mg 0.92mg 1%
Saturated fat 0.065g 0.207g 1%
Polyunsaturated fat 0.134g 0.022g 1%
Protein per 100 calories 6.2g 17g N/A
Calories per 10 g protein 161kcal 60kcal N/A
Weight per 100 calories 286g 526g N/A
Fats 0.34g 0.4g 0%
Net carbs 5.48g 2.33g N/A
Sugar 5.48g N/A
Selenium 0.9µg 0.9µg 0%
Monounsaturated fat 0.012g 0.052g 0%
Tryptophan 0.02mg 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.132mg 0.2mg 0%
Methionine 0.05mg 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 89%
Protein: 2.18 g
Fats: 0.34 g
Carbs: 7.38 g
Water: 89.2 g
Other: 0.9 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 +216.7%
Contains more ProteinProtein +44.5%
Contains more FatsFats +17.6%
~equal in Water ~92.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 64%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.134 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 -68.6%
Contains more Poly. FatPolyunsaturated fat +509.1%
Contains more Mono. FatMonounsaturated fat +333.3%

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 leaves, cooked, steamed, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170133/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.