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  6. Pumpkin leaves vs. Wild rice

Pumpkin leaves vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between pumpkin leaves and wild rice?

  • Pumpkin leaves are higher in iron, vitamin C, vitamin A, potassium, and vitamin B6; however, wild rice is richer in zinc and carbs.
  • Pumpkin leaves' daily need coverage for iron is 20% more.

We used Pumpkin leaves, raw and Wild rice, cooked types in this article.

Infographic

Pumpkin leaves vs Wild rice infographic
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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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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%
Contains more ZincZinc +570%
Contains less SodiumSodium -72.7%
~equal in Copper ~0.121mg

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 37% 0% 32% 0% 24% 30% 17% 2.5% 48% 0% 0% 27%
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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +266.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Wild rice DV% diff.
Iron 2.22mg 0.6mg 20%
Vitamin C 11mg 0mg 12%
Vitamin A 97µg 0µg 11%
Potassium 436mg 101mg 10%
Zinc 0.2mg 1.34mg 10%
Fiber 1.8g 7%
Carbs 2.33g 21.34g 6%
Vitamin B6 0.207mg 0.135mg 6%
Calories 19kcal 101kcal 4%
Calcium 39mg 3mg 4%
Vitamin B1 0.094mg 0.052mg 4%
Phosphorus 104mg 82mg 3%
Manganese 0.355mg 0.282mg 3%
Vitamin B2 0.128mg 0.087mg 3%
Folate 36µg 26µg 3%
Protein 3.15g 3.99g 2%
Vitamin E 0.24mg 2%
Vitamin B3 0.92mg 1.287mg 2%
Vitamin B5 0.042mg 0.154mg 2%
Choline 10.2mg 2%
Magnesium 38mg 32mg 1%
Copper 0.133mg 0.121mg 1%
Saturated fat 0.207g 0.049g 1%
Polyunsaturated fat 0.022g 0.213g 1%
Protein per 100 calories 17g 4g N/A
Calories per 10 g protein 60kcal 253kcal N/A
Weight per 100 calories 526g 99g N/A
Fats 0.4g 0.34g 0%
Net carbs 2.33g 19.54g N/A
Sugar 0.73g N/A
Sodium 11mg 3mg 0%
Selenium 0.9µg 0.8µg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.052g 0.05g 0%
Tryptophan 0.041mg 0.049mg 0%
Threonine 0.156mg 0.127mg 0%
Isoleucine 0.156mg 0.167mg 0%
Leucine 0.318mg 0.276mg 0%
Lysine 0.2mg 0.17mg 0%
Methionine 0.054mg 0.119mg 0%
Phenylalanine 0.171mg 0.195mg 0%
Valine 0.181mg 0.232mg 0%
Histidine 0.05mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +17.6%
Contains more WaterWater +25.6%
Contains more ProteinProtein +26.7%
Contains more CarbsCarbs +815.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +868.2%
~equal in Monounsaturated fat ~0.05g

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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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.