Wild rice vs. Pumpkin leaves — In-Depth Nutrition Comparison
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What are the differences between wild rice and pumpkin leaves?
- Wild rice is higher in zinc; however, pumpkin leaves are richer in iron, vitamin C, vitamin A, potassium, and vitamin B6.
- Pumpkin leaves' daily need coverage for iron is 20% more.
- Pumpkin leaves contain 7 times less zinc than wild rice. Wild rice contains 1.34mg of zinc, while pumpkin leaves contain 0.2mg.
We used Wild rice, cooked and Pumpkin leaves, raw types in this article.
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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.
| Contains more ZincZinc | +570% |
| Contains less SodiumSodium | -72.7% |
| Contains more MagnesiumMagnesium | +18.8% |
| Contains more CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +331.7% |
| Contains more IronIron | +270% |
| Contains more PhosphorusPhosphorus | +26.8% |
| Contains more ManganeseManganese | +25.9% |
| Contains more SeleniumSelenium | +12.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +39.9% |
| Contains more Vitamin B5Vitamin B5 | +266.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +80.8% |
| Contains more Vitamin B2Vitamin B2 | +47.1% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
| Contains more FolateFolate | +38.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.99 g
Fats:
0.34 g
Carbs:
21.34 g
Water:
73.93 g
Other:
0.4 g
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
| Contains more ProteinProtein | +26.7% |
| Contains more CarbsCarbs | +815.9% |
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +25.6% |
| Contains more OtherOther | +210% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.049 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.213 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 | -76.3% |
| Contains more Poly. FatPolyunsaturated fat | +868.2% |
~equal in
Monounsaturated fat
~0.052g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.6mg | 2.22mg | 20% |
| Vitamin C | 0mg | 11mg | 12% |
| Vitamin A | 0µg | 97µg | 11% |
| Zinc | 1.34mg | 0.2mg | 10% |
| Potassium | 101mg | 436mg | 10% |
| Fiber | 1.8g | 7% | |
| Vitamin B6 | 0.135mg | 0.207mg | 6% |
| Carbs | 21.34g | 2.33g | 6% |
| Calories | 101kcal | 19kcal | 4% |
| Vitamin B1 | 0.052mg | 0.094mg | 4% |
| Calcium | 3mg | 39mg | 4% |
| Folate | 26µg | 36µg | 3% |
| Phosphorus | 82mg | 104mg | 3% |
| Manganese | 0.282mg | 0.355mg | 3% |
| Vitamin B2 | 0.087mg | 0.128mg | 3% |
| Choline | 10.2mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Protein | 3.99g | 3.15g | 2% |
| Vitamin B3 | 1.287mg | 0.92mg | 2% |
| Vitamin B5 | 0.154mg | 0.042mg | 2% |
| Saturated fat | 0.049g | 0.207g | 1% |
| Copper | 0.121mg | 0.133mg | 1% |
| Magnesium | 32mg | 38mg | 1% |
| Polyunsaturated fat | 0.213g | 0.022g | 1% |
| Fats | 0.34g | 0.4g | 0% |
| Net carbs | 19.54g | 2.33g | N/A |
| Sugar | 0.73g | N/A | |
| Sodium | 3mg | 11mg | 0% |
| Selenium | 0.8µg | 0.9µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Monounsaturated fat | 0.05g | 0.052g | 0% |
| Tryptophan | 0.049mg | 0.041mg | 0% |
| Threonine | 0.127mg | 0.156mg | 0% |
| Isoleucine | 0.167mg | 0.156mg | 0% |
| Leucine | 0.276mg | 0.318mg | 0% |
| Lysine | 0.17mg | 0.2mg | 0% |
| Methionine | 0.119mg | 0.054mg | 0% |
| Phenylalanine | 0.195mg | 0.171mg | 0% |
| Valine | 0.232mg | 0.181mg | 0% |
| Histidine | 0.104mg | 0.05mg | 0% |
| Fructose | 0.2g | 0% |
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 |
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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
10%
17%
Minerals Daily Need Coverage Score
21%
31%
Comparison summary
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.158g)
Which food is lower in Sugar?
Pumpkin leaves is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Pumpkin leaves is lower in glycemic index (difference - 57)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.