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  6. Wild rice vs. Pumpkin leaves

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 and carbs; 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 9 times less carbs than wild rice. Wild rice contains 21.34g of carbs, while pumpkin leaves contain 2.33g.

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

Infographic

Wild rice vs Pumpkin leaves 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 +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%
~equal in Copper ~0.133mg

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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
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%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Pumpkin leaves DV% diff.
Iron 0.6mg 2.22mg 20%
Vitamin C 0mg 11mg 12%
Vitamin A 0µg 97µg 11%
Potassium 101mg 436mg 10%
Zinc 1.34mg 0.2mg 10%
Fiber 1.8g 7%
Carbs 21.34g 2.33g 6%
Vitamin B6 0.135mg 0.207mg 6%
Calories 101kcal 19kcal 4%
Calcium 3mg 39mg 4%
Vitamin B1 0.052mg 0.094mg 4%
Phosphorus 82mg 104mg 3%
Manganese 0.282mg 0.355mg 3%
Vitamin B2 0.087mg 0.128mg 3%
Folate 26µg 36µg 3%
Protein 3.99g 3.15g 2%
Vitamin E 0.24mg 2%
Vitamin B3 1.287mg 0.92mg 2%
Vitamin B5 0.154mg 0.042mg 2%
Choline 10.2mg 2%
Magnesium 32mg 38mg 1%
Copper 0.121mg 0.133mg 1%
Saturated fat 0.049g 0.207g 1%
Polyunsaturated fat 0.213g 0.022g 1%
Protein per 100 calories 4g 17g N/A
Calories per 10 g protein 253kcal 60kcal N/A
Weight per 100 calories 99g 526g N/A
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%

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.