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  6. Sweet potato, cooked, baked in skin, flesh, with salt vs. Pumpkin leaves

Sweet potato, cooked, baked in skin, flesh, with salt vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Summary of differences between sweet potato, cooked, baked in skin, flesh, with salt and pumpkin leaves

  • Sweet potato, cooked, baked in skin, flesh, with salt has more vitamin B5, vitamin C, manganese, and vitamin B6; however, pumpkin leaves are higher in iron, folate, and phosphorus.
  • Pumpkin leaves cover your daily need for iron, 19% more than sweet potato, cooked, baked in skin, flesh, with salt.
  • Sweet potato, cooked, baked in skin, flesh, with salt has 22 times more sodium than pumpkin leaves. While sweet potato, cooked, baked in skin, flesh, with salt has 246mg of sodium, pumpkin leaves have only 11mg.

These are the specific foods used in this comparison Sweet potato, cooked, baked in skin, flesh, with salt and Pumpkin leaves, raw.

Infographic

Sweet potato, cooked, baked in skin, flesh, with salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 32% 65% 1.1%
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 CopperCopper +21.1%
Contains more ZincZinc +60%
Contains more ManganeseManganese +40%
Contains more MagnesiumMagnesium +40.7%
Contains more IronIron +221.7%
Contains more PhosphorusPhosphorus +92.6%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +350%
~equal in Calcium ~39mg
~equal in Potassium ~436mg

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 65% 0% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5%
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 +78.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B3Vitamin B3 +61.6%
Contains more Vitamin B5Vitamin B5 +2004.8%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato, cooked, baked in skin, flesh, with salt Pumpkin leaves DV% diff.
Iron 0.69mg 2.22mg 19%
Vitamin B5 0.884mg 0.042mg 17%
Fiber 3.3g 13%
Vitamin A 97µg 11%
Vitamin C 19.6mg 11mg 10%
Sodium 246mg 11mg 10%
Folate 6µg 36µg 8%
Phosphorus 54mg 104mg 7%
Carbs 20.71g 2.33g 6%
Manganese 0.497mg 0.355mg 6%
Vitamin B6 0.286mg 0.207mg 6%
Vitamin E 0.71mg 5%
Calories 92kcal 19kcal 4%
Vitamin B3 1.487mg 0.92mg 4%
Magnesium 27mg 38mg 3%
Copper 0.161mg 0.133mg 3%
Starch 7.05g 3%
Protein 2.01g 3.15g 2%
Vitamin B2 0.106mg 0.128mg 2%
Vitamin K 2.3µg 2%
Choline 13.1mg 2%
Potassium 475mg 436mg 1%
Zinc 0.32mg 0.2mg 1%
Selenium 0.2µg 0.9µg 1%
Vitamin B1 0.107mg 0.094mg 1%
Saturated fat 0.052g 0.207g 1%
Fructose 0.5g 1%
Fats 0.15g 0.4g 0%
Net carbs 17.41g 2.33g N/A
Calcium 38mg 39mg 0%
Sugar 6.48g N/A
Monounsaturated fat 0.002g 0.052g 0%
Polyunsaturated fat 0.092g 0.022g 0%
Tryptophan 0.04mg 0.041mg 0%
Threonine 0.107mg 0.156mg 0%
Isoleucine 0.07mg 0.156mg 0%
Leucine 0.118mg 0.318mg 0%
Lysine 0.084mg 0.2mg 0%
Methionine 0.037mg 0.054mg 0%
Phenylalanine 0.114mg 0.171mg 0%
Valine 0.11mg 0.181mg 0%
Histidine 0.039mg 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +788.8%
Contains more ProteinProtein +56.7%
Contains more FatsFats +166.7%
Contains more WaterWater +22.6%
~equal in Other ~1.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 -74.9%
Contains more Poly. FatPolyunsaturated fat +318.2%
Contains more Mono. FatMonounsaturated fat +2500%

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, cooked, baked in skin, flesh, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170134/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.