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  6. Taro shoots, raw vs. Pumpkin leaves

Taro shoots, raw vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Significant differences between taro shoots, raw and pumpkin leaves

  • Taro shoots, raw has more vitamin C; however, pumpkin leaves are richer in vitamin A, iron, phosphorus, manganese, folate, vitamin B6, magnesium, vitamin B2, and copper.
  • Pumpkin leaves cover your daily vitamin A needs 38% more than taro shoots, raw.
  • Pumpkin leaves have 2 times less vitamin C than taro shoots, raw. Taro shoots, raw has 21mg of vitamin C, while pumpkin leaves have 11mg.

Specific food types used in this comparison are Taro shoots, raw and Pumpkin leaves, raw.

Infographic

Taro shoots, raw 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 5.7% 3.6% 29% 23% 29% 14% 12% 0.13% 16% 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 ZincZinc +155%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +270%
Contains more CopperCopper +51.1%
Contains more PhosphorusPhosphorus +271.4%
Contains more ManganeseManganese +191%
~equal in Selenium ~0.9µg

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 70% 1% 0% 0% 10% 12% 15% 4.5% 26% 0% 0% 2.3% 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 CVitamin C +90.9%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin AVitamin A +3133.3%
Contains more Vitamin B1Vitamin B1 +135%
Contains more Vitamin B2Vitamin B2 +156%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B6Vitamin B6 +86.5%
Contains more FolateFolate +1100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Taro shoots, raw Pumpkin leaves DV% diff.
Iron 0.6mg 2.22mg 20%
Vitamin C 21mg 11mg 11%
Phosphorus 28mg 104mg 11%
Manganese 0.122mg 0.355mg 10%
Vitamin A 3µg 97µg 10%
Folate 3µg 36µg 8%
Vitamin B6 0.111mg 0.207mg 7%
Magnesium 8mg 38mg 7%
Vitamin B2 0.05mg 0.128mg 6%
Vitamin B1 0.04mg 0.094mg 5%
Copper 0.088mg 0.133mg 5%
Protein 0.92g 3.15g 4%
Zinc 0.51mg 0.2mg 3%
Potassium 332mg 436mg 3%
Calcium 12mg 39mg 3%
Vitamin B5 0.075mg 0.042mg 1%
Saturated fat 0.018g 0.207g 1%
Vitamin B3 0.8mg 0.92mg 1%
Calories 11kcal 19kcal 0%
Fats 0.09g 0.4g 0%
Carbs 2.32g 2.33g 0%
Net carbs 2.32g 2.33g N/A
Sodium 1mg 11mg 0%
Selenium 0.9µg 0.9µg 0%
Monounsaturated fat 0.007g 0.052g 0%
Polyunsaturated fat 0.037g 0.022g 0%
Tryptophan 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.2mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 0.92 g
Fats: 0.09 g
Carbs: 2.32 g
Water: 95.82 g
Other: 0.85 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 ProteinProtein +242.4%
Contains more FatsFats +344.4%
Contains more OtherOther +45.9%
~equal in Carbs ~2.33g
~equal in Water ~92.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.037 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 -91.3%
Contains more Poly. FatPolyunsaturated fat +68.2%
Contains more Mono. FatMonounsaturated fat +642.9%

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. Taro shoots, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168489/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.