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  6. Cauliflower vs. Pumpkin flowers

Cauliflower vs. Pumpkin flowers — In-Depth Nutrition Comparison

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Differences between cauliflower and pumpkin flowers

  • Cauliflower has more vitamin C, while pumpkin flowers have more vitamin A.
  • Pumpkin flowers' daily need coverage for vitamin A is 39% higher.
  • Pumpkin flowers contain 2 times less potassium than cauliflower. Cauliflower contains 299mg of potassium, while pumpkin flowers contain 173mg.

The food types used in this comparison are Cauliflower, raw and Pumpkin flowers, raw.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +72.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +77.3%
Contains more IronIron +66.7%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +16.7%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +72.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +36.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~59µg

All nutrients comparison - raw data values

Nutrient Cauliflower Pumpkin flowers DV% diff.
Vitamin C 48.2mg 28mg 22%
Vitamin B6 0.184mg 14%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 13%
Vitamin A 0µg 97µg 11%
Choline 44.3mg 8%
Fiber 2g 8%
Manganese 0.155mg 7%
Copper 0.039mg 4%
Iron 0.42mg 0.7mg 4%
Potassium 299mg 173mg 4%
Protein 1.92g 1.03g 2%
Calcium 22mg 39mg 2%
Zinc 0.27mg 2%
Magnesium 15mg 24mg 2%
Folate 57µg 59µg 1%
Fructose 0.97g 1%
Vitamin B3 0.507mg 0.69mg 1%
Calories 25kcal 15kcal 1%
Vitamin B2 0.06mg 0.075mg 1%
Vitamin B1 0.05mg 0.042mg 1%
Vitamin E 0.08mg 1%
Sodium 30mg 5mg 1%
Phosphorus 44mg 49mg 1%
Carbs 4.97g 3.28g 1%
Fats 0.28g 0.07g 0%
Net carbs 2.97g 3.28g N/A
Sugar 1.91g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.13g 0.036g 0%
Monounsaturated fat 0.034g 0.009g 0%
Polyunsaturated fat 0.031g 0.004g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +86.4%
Contains more FatsFats +300%
Contains more CarbsCarbs +51.5%
Contains more OtherOther +61.7%
~equal in Water ~95.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 +277.8%
Contains more Poly. FatPolyunsaturated fat +675%
Contains less Sat. FatSaturated fat -72.3%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.