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  6. Sweet potato, canned, vacuum pack vs. Pumpkin leaves

Sweet potato, canned, vacuum pack vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Significant differences between sweet potato, canned, vacuum pack and pumpkin leaves

  • Sweet potato, canned, vacuum pack has more vitamin A, vitamin C, and vitamin B5; however, pumpkin leaves are richer in iron, phosphorus, and vitamin B2.
  • Sweet potato, canned, vacuum pack covers your daily vitamin A needs 121% more than pumpkin leaves.
  • Pumpkin leaves have 12 times less vitamin B5 than sweet potato, canned, vacuum pack. Sweet potato, canned, vacuum pack has 0.523mg of vitamin B5, while pumpkin leaves have 0.042mg.

Specific food types used in this comparison are Sweet potato, canned, vacuum pack and Pumpkin leaves, raw.

Infographic

Sweet potato, canned, vacuum pack 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 16% 6.6% 28% 33% 46% 4.9% 21% 6.9% 59% 3.8%
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 ManganeseManganese +28.2%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +39.7%
Contains more IronIron +149.4%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +112.2%
Contains less SodiumSodium -79.2%
Contains more SeleniumSelenium +28.6%
~equal in Copper ~0.133mg

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 88% 133% 20% 0% 9.3% 13% 14% 31% 44% 0% 5.5% 13%
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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin AVitamin A +311.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +1145.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +154.1%
Contains more Vitamin B2Vitamin B2 +124.6%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more FolateFolate +111.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.207mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato, canned, vacuum pack Pumpkin leaves DV% diff.
Vitamin A 399µg 97µg 34%
Vitamin C 26.4mg 11mg 17%
Iron 0.89mg 2.22mg 17%
Vitamin B5 0.523mg 0.042mg 10%
Phosphorus 49mg 104mg 8%
Fiber 1.8g 7%
Vitamin E 1mg 7%
Carbs 21.12g 2.33g 6%
Vitamin B1 0.037mg 0.094mg 5%
Vitamin B2 0.057mg 0.128mg 5%
Folate 17µg 36µg 5%
Calories 91kcal 19kcal 4%
Magnesium 22mg 38mg 4%
Potassium 312mg 436mg 4%
Manganese 0.455mg 0.355mg 4%
Protein 1.65g 3.15g 3%
Calcium 22mg 39mg 2%
Sodium 53mg 11mg 2%
Vitamin K 2.2µg 2%
Choline 13mg 2%
Copper 0.139mg 0.133mg 1%
Vitamin B3 0.741mg 0.92mg 1%
Vitamin B6 0.19mg 0.207mg 1%
Saturated fat 0.041g 0.207g 1%
Fats 0.2g 0.4g 0%
Net carbs 19.32g 2.33g N/A
Sugar 5g N/A
Zinc 0.18mg 0.2mg 0%
Selenium 0.7µg 0.9µg 0%
Monounsaturated fat 0.008g 0.052g 0%
Polyunsaturated fat 0.084g 0.022g 0%
Tryptophan 0.033mg 0.041mg 0%
Threonine 0.088mg 0.156mg 0%
Isoleucine 0.057mg 0.156mg 0%
Leucine 0.097mg 0.318mg 0%
Lysine 0.069mg 0.2mg 0%
Methionine 0.03mg 0.054mg 0%
Phenylalanine 0.094mg 0.171mg 0%
Valine 0.09mg 0.181mg 0%
Histidine 0.032mg 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 76%
Protein: 1.65 g
Fats: 0.2 g
Carbs: 21.12 g
Water: 76.03 g
Other: 1 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 CarbsCarbs +806.4%
Contains more ProteinProtein +90.9%
Contains more FatsFats +100%
Contains more WaterWater +22.2%
Contains more OtherOther +24%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.084 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 -80.2%
Contains more Poly. FatPolyunsaturated fat +281.8%
Contains more Mono. FatMonounsaturated fat +550%

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. Sweet potato, canned, vacuum pack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168485/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.