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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 has more Vitamin A RAE.
  • Cauliflower's daily need coverage for Vitamin C is 22% 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
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.
Contains more Potassium +72.8%
Contains more Calcium +77.3%
Contains more Iron +66.7%
Contains more Magnesium +60%
Contains more Phosphorus +11.4%
Contains less Sodium -83.3%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Potassium +72.8%
Contains more Calcium +77.3%
Contains more Iron +66.7%
Contains more Magnesium +60%
Contains more Phosphorus +11.4%
Contains less Sodium -83.3%
Contains more Selenium +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.
:
Contains more Vitamin C +72.1%
Contains more Vitamin B1 +19%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +36.1%
Equal in Folate - 59
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0% 0%
Contains more Vitamin C +72.1%
Contains more Vitamin B1 +19%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +36.1%
Equal in Folate - 59

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +86.4%
Contains more Fats +300%
Contains more Carbs +51.5%
Contains more Other +61.7%
Equal in Water - 95.15
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 Protein +86.4%
Contains more Fats +300%
Contains more Carbs +51.5%
Contains more Other +61.7%
Equal in Water - 95.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated fat +675%
Contains less Saturated Fat -72.3%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated fat +675%
Contains less Saturated Fat -72.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Pumpkin flowers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Pumpkin flowers Opinion
Net carbs 2.97g 3.28g Pumpkin flowers
Protein 1.92g 1.03g Cauliflower
Fats 0.28g 0.07g Cauliflower
Carbs 4.97g 3.28g Cauliflower
Calories 25kcal 15kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g Pumpkin flowers
Fiber 2g Cauliflower
Calcium 22mg 39mg Pumpkin flowers
Iron 0.42mg 0.7mg Pumpkin flowers
Magnesium 15mg 24mg Pumpkin flowers
Phosphorus 44mg 49mg Pumpkin flowers
Potassium 299mg 173mg Cauliflower
Sodium 30mg 5mg Pumpkin flowers
Zinc 0.27mg Cauliflower
Copper 0.039mg Cauliflower
Manganese 0.155mg Cauliflower
Selenium 0.6µg 0.7µg Pumpkin flowers
Vitamin A 0IU 1947IU Pumpkin flowers
Vitamin A RAE 0µg 97µg Pumpkin flowers
Vitamin E 0.08mg Cauliflower
Vitamin C 48.2mg 28mg Cauliflower
Vitamin B1 0.05mg 0.042mg Cauliflower
Vitamin B2 0.06mg 0.075mg Pumpkin flowers
Vitamin B3 0.507mg 0.69mg Pumpkin flowers
Vitamin B5 0.667mg Cauliflower
Vitamin B6 0.184mg Cauliflower
Folate 57µg 59µg Pumpkin flowers
Choline 44.3mg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.036g Pumpkin flowers
Monounsaturated Fat 0.034g 0.009g Cauliflower
Polyunsaturated fat 0.031g 0.004g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Pumpkin flowers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
23%
Pumpkin flowers
Minerals Daily Need Coverage Score
13%
Cauliflower
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.