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  6. Cassava vs. Pumpkin flowers

Cassava vs. Pumpkin flowers — In-Depth Nutrition Comparison

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Significant differences between cassava and pumpkin flowers

  • The amount of vitamin A, vitamin C, folate, and iron in pumpkin flowers is higher than in cassava.
  • Pumpkin flowers cover your daily vitamin A needs 39% more than cassava.
  • Pumpkin flowers have 2 times less potassium than cassava. Cassava has 271mg of potassium, while pumpkin flowers have 173mg.

Specific food types used in this comparison are Cassava, raw and Pumpkin flowers, raw.

Infographic

Cassava vs Pumpkin flowers 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 +56.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +143.8%
Contains more IronIron +159.3%
Contains more PhosphorusPhosphorus +81.5%
Contains less SodiumSodium -64.3%
~equal in Selenium ~0.7µg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 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 Choline Choline 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +35.9%
Contains more Vitamin AVitamin A +9600%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more FolateFolate +118.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Pumpkin flowers DV% diff.
Manganese 0.384mg 17%
Carbs 38.06g 3.28g 12%
Vitamin A 1µg 97µg 11%
Copper 0.1mg 11%
Vitamin C 20.6mg 28mg 8%
Folate 27µg 59µg 8%
Calories 160kcal 15kcal 7%
Fiber 1.8g 7%
Vitamin B6 0.088mg 7%
Iron 0.27mg 0.7mg 5%
Choline 23.7mg 4%
Vitamin B1 0.087mg 0.042mg 4%
Phosphorus 27mg 49mg 3%
Potassium 271mg 173mg 3%
Zinc 0.34mg 3%
Vitamin K 1.9µg 2%
Calcium 16mg 39mg 2%
Vitamin B2 0.048mg 0.075mg 2%
Vitamin B5 0.107mg 2%
Vitamin E 0.19mg 1%
Protein 1.36g 1.03g 1%
Vitamin B3 0.854mg 0.69mg 1%
Magnesium 21mg 24mg 1%
Fats 0.28g 0.07g 0%
Net carbs 36.26g 3.28g N/A
Sugar 1.7g N/A
Sodium 14mg 5mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.074g 0.036g 0%
Monounsaturated fat 0.075g 0.009g 0%
Polyunsaturated fat 0.048g 0.004g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +32%
Contains more FatsFats +300%
Contains more CarbsCarbs +1060.4%
Contains more OtherOther +31.9%
Contains more WaterWater +59.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 +733.3%
Contains more Poly. FatPolyunsaturated fat +1100%
Contains less Sat. FatSaturated fat -51.4%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.