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Brussels sprouts vs. Pumpkin flowers — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and pumpkin flowers

  • Brussels sprouts are richer in vitamin C, iron, vitamin B1, potassium, and polyunsaturated fat, yet pumpkin flowers are richer in vitamin A.
  • Daily need coverage for vitamin C for Brussels sprouts is 63% higher.
  • Brussels sprouts contain 38250 times more polyunsaturated fat than pumpkin flowers. Brussels sprouts contain 153g of polyunsaturated fat, while pumpkin flowers contain 0.004g.

Food types used in this article are Brussels sprouts, raw and Pumpkin flowers, raw.

Infographic

Brussels sprouts vs Pumpkin flowers 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more PotassiumPotassium +124.9%
Contains more IronIron +100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +40.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +128.6%
Contains less SodiumSodium -80%
~equal in Magnesium ~24mg
~equal in Calcium ~39mg

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 Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 Choline Choline 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +203.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +231%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +155.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.69mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~59µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Pumpkin flowers DV% diff.
Polyunsaturated fat 153g 0.004g 1020%
Vitamin K 177µg 148%
Vitamin C 85mg 28mg 63%
Vitamin B6 0.219mg 17%
Manganese 0.337mg 15%
Fiber 3.8g 15%
Iron 1.4mg 0.7mg 9%
Copper 0.07mg 8%
Vitamin B1 0.139mg 0.042mg 8%
Vitamin A 38µg 97µg 7%
Vitamin B5 0.309mg 6%
Potassium 389mg 173mg 6%
Vitamin E 0.88mg 6%
Protein 3.38g 1.03g 5%
Zinc 0.42mg 4%
Phosphorus 69mg 49mg 3%
Choline 19.1mg 3%
Carbs 8.95g 3.28g 2%
Selenium 1.6µg 0.7µg 2%
Folate 61µg 59µg 1%
Calories 43kcal 15kcal 1%
Vitamin B2 0.09mg 0.075mg 1%
Fructose 0.93g 1%
Sodium 25mg 5mg 1%
Fats 0.3g 0.07g 0%
Net carbs 5.15g 3.28g N/A
Magnesium 23mg 24mg 0%
Calcium 42mg 39mg 0%
Sugar 2.2g N/A
Vitamin B3 0.745mg 0.69mg 0%
Saturated fat 0.062g 0.036g 0%
Monounsaturated fat 0.023g 0.009g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +228.2%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +172.9%
Contains more OtherOther +191.5%
Contains more WaterWater +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +155.6%
Contains more Poly. FatPolyunsaturated fat +3824900%
Contains less Sat. FatSaturated fat -41.9%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.