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
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.
| 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% |
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 | +51.3% |
| 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 CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +633.3% |
| Contains more Vitamin B6Vitamin B6 | +29.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.34 g
Carbs:
7.38 g
Water:
89.2 g
Other:
0.9 g
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% |
| Contains more OtherOther | +37.8% |
~equal in
Water
~92.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.065 g
Monounsaturated fat:
Mono. Fat
0.012 g
Polyunsaturated fat:
Poly. Fat
0.134 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 | -68.6% |
| Contains more Poly. FatPolyunsaturated fat | +509.1% |
| Contains more Mono. FatMonounsaturated fat | +333.3% |
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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 35kcal | 19kcal |
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| Protein | 2.18g | 3.15g |
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| Fats | 0.34g | 0.4g |
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| Vitamin C | 1.5mg | 11mg |
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| Net carbs | 5.48g | 2.33g |
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| Carbs | 7.38g | 2.33g |
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| Magnesium | 48mg | 38mg |
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| Calcium | 33mg | 39mg |
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| Potassium | 312mg | 436mg |
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| Iron | 0.63mg | 2.22mg |
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| Sugar | 5.48g |
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| Fiber | 1.9g |
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| Copper | 0.033mg | 0.133mg |
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| Zinc | 0.26mg | 0.2mg |
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| Phosphorus | 40mg | 104mg |
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| Sodium | 249mg | 11mg |
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| Vitamin A | 2939IU | 1942IU |
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| Vitamin A | 147µg | 97µg |
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| Vitamin E | 0.96mg |
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| Manganese | 0.229mg | 0.355mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.112mg | 0.094mg |
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| Vitamin B2 | 0.267mg | 0.128mg |
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| Vitamin B3 | 1.003mg | 0.92mg |
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| Vitamin B5 | 0.2mg | 0.042mg |
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| Vitamin B6 | 0.16mg | 0.207mg |
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| Vitamin K | 108.6µg |
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| Folate | 49µg | 36µg |
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| Choline | 21mg |
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| Saturated Fat | 0.065g | 0.207g |
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| Monounsaturated fat | 0.012g | 0.052g |
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| Polyunsaturated fat | 0.134g | 0.022g |
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| Tryptophan | 0.02mg | 0.041mg |
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| Threonine | 0.156mg |
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| Isoleucine | 0.156mg |
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| Leucine | 0.318mg |
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| Lysine | 0.132mg | 0.2mg |
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| Methionine | 0.05mg | 0.054mg |
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| Phenylalanine | 0.171mg |
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| Valine | 0.181mg |
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| Histidine | 0.05mg |
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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
52%
23%
Minerals Daily Need Coverage Score
20%
31%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato leaves, cooked, steamed, with salt is lower in Saturated Fat (difference - 0.142g)
Which food is richer in vitamins?
Sweet potato leaves, cooked, steamed, with salt is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 5.48g)
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 238mg)
Which food is richer in minerals?
Pumpkin leaves is relatively richer in minerals
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 ($)