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Wheat vs. Pumpkin leaves — In-Depth Nutrition Comparison

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What are the differences between wheat and pumpkin leaves?

  • Wheat is higher in selenium, manganese, zinc, vitamin B3, and copper; however, pumpkin leaves are richer in vitamin A, vitamin B6, potassium, vitamin B2, and folate.
  • Wheat's daily need coverage for selenium is 56% more.
  • Pumpkin leaves contain 9 times less zinc than wheat. Wheat contains 1.84mg of zinc, while pumpkin leaves contain 0.2mg.

We used Wheat, KAMUT khorasan, cooked and Pumpkin leaves, raw types in this article.

Infographic

Wheat vs Pumpkin leaves 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.
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 CopperCopper +55.6%
Contains more ZincZinc +820%
Contains more PhosphorusPhosphorus +41.3%
Contains less SodiumSodium -27.3%
Contains more ManganeseManganese +190.1%
Contains more SeleniumSelenium +3444.4%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +165.9%
Contains more IronIron +26.1%

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.
Wheat
2
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +150.5%
Contains more Vitamin B2Vitamin B2 +326.7%
Contains more Vitamin B6Vitamin B6 +195.7%
Contains more FolateFolate +227.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.094mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Pumpkin leaves DV% diff.
Selenium 31.9µg 0.9µg 56%
Manganese 1.03mg 0.355mg 29%
Fiber 4.3g 17%
Zinc 1.84mg 0.2mg 15%
Vitamin C 11mg 12%
Vitamin B6 0.07mg 0.207mg 11%
Vitamin A 97µg 11%
Vitamin B3 2.305mg 0.92mg 9%
Carbs 27.6g 2.33g 8%
Vitamin B2 0.03mg 0.128mg 8%
Potassium 164mg 436mg 8%
Copper 0.207mg 0.133mg 8%
Folate 11µg 36µg 6%
Calories 132kcal 19kcal 6%
Phosphorus 147mg 104mg 6%
Iron 1.76mg 2.22mg 6%
Protein 5.71g 3.15g 5%
Calcium 9mg 39mg 3%
Vitamin E 0.24mg 2%
Magnesium 48mg 38mg 2%
Polyunsaturated fat 0.243g 0.022g 1%
Vitamin B5 0.042mg 1%
Fats 0.83g 0.4g 1%
Saturated fat 0.077g 0.207g 1%
Net carbs 23.3g 2.33g N/A
Sugar 3.07g N/A
Sodium 8mg 11mg 0%
Vitamin B1 0.095mg 0.094mg 0%
Trans fat 0.002g 0g N/A
Monounsaturated fat 0.084g 0.052g 0%
Tryptophan 0.051mg 0.041mg 0%
Threonine 0.172mg 0.156mg 0%
Isoleucine 0.22mg 0.156mg 0%
Leucine 0.432mg 0.318mg 0%
Lysine 0.161mg 0.2mg 0%
Methionine 0.097mg 0.054mg 0%
Phenylalanine 0.3mg 0.171mg 0%
Valine 0.267mg 0.181mg 0%
Histidine 0.147mg 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +81.3%
Contains more FatsFats +107.5%
Contains more CarbsCarbs +1084.5%
Contains more WaterWater +42.5%
Contains more OtherOther +82.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
3
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -62.8%
Contains more Mono. FatMonounsaturated fat +61.5%
Contains more Poly. FatPolyunsaturated fat +1004.5%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.