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Celeriac vs. Pumpkin flowers — In-Depth Nutrition Comparison

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What are the differences between Celeriac and Pumpkin flowers?

  • Celeriac is higher in Phosphorus, yet Pumpkin flowers are higher in Vitamin C, Folate, and Vitamin A RAE.
  • Pumpkin flowers' daily need coverage for Vitamin C is 22% more.
  • Celeriac has 2 times more Phosphorus than Pumpkin flowers. While Celeriac has 115mg of Phosphorus, Pumpkin flowers have only 49mg.

We used Celeriac, raw and Pumpkin flowers, raw types in this article.

Infographic

Celeriac 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.
Contains more Calcium +10.3%
Contains more Phosphorus +134.7%
Contains more Potassium +73.4%
Contains more Magnesium +20%
Contains less Sodium -95%
Equal in Calcium - 39
Equal in Iron - 0.7
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +10.3%
Contains more Phosphorus +134.7%
Contains more Potassium +73.4%
Contains more Magnesium +20%
Contains less Sodium -95%
Equal in Calcium - 39
Equal in Iron - 0.7
Equal in Selenium - 0.7

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 B1 +19%
Contains more Vitamin A +∞%
Contains more Vitamin C +250%
Contains more Vitamin B2 +25%
Contains more Folate +637.5%
Equal in Vitamin B3 - 0.69
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% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 5% 103%
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 B1 +19%
Contains more Vitamin A +∞%
Contains more Vitamin C +250%
Contains more Vitamin B2 +25%
Contains more Folate +637.5%
Equal in Vitamin B3 - 0.69

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +45.6%
Contains more Fats +328.6%
Contains more Carbs +180.5%
Contains more Other +112.8%
Equal in Water - 95.15
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 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 +45.6%
Contains more Fats +328.6%
Contains more Carbs +180.5%
Contains more Other +112.8%
Equal in Water - 95.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +3600%
Contains less Saturated Fat -54.4%
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +3600%
Contains less Saturated Fat -54.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celeriac Pumpkin flowers Opinion
Net carbs 7.4g 3.28g Celeriac
Protein 1.5g 1.03g Celeriac
Fats 0.3g 0.07g Celeriac
Carbs 9.2g 3.28g Celeriac
Calories 42kcal 15kcal Celeriac
Sugar 1.6g Pumpkin flowers
Fiber 1.8g Celeriac
Calcium 43mg 39mg Celeriac
Iron 0.7mg 0.7mg
Magnesium 20mg 24mg Pumpkin flowers
Phosphorus 115mg 49mg Celeriac
Potassium 300mg 173mg Celeriac
Sodium 100mg 5mg Pumpkin flowers
Zinc 0.33mg Celeriac
Copper 0.07mg Celeriac
Manganese 0.158mg Celeriac
Selenium 0.7µg 0.7µg
Vitamin A 0IU 1947IU Pumpkin flowers
Vitamin A RAE 0µg 97µg Pumpkin flowers
Vitamin E 0.36mg Celeriac
Vitamin C 8mg 28mg Pumpkin flowers
Vitamin B1 0.05mg 0.042mg Celeriac
Vitamin B2 0.06mg 0.075mg Pumpkin flowers
Vitamin B3 0.7mg 0.69mg Celeriac
Vitamin B5 0.352mg Celeriac
Vitamin B6 0.165mg Celeriac
Folate 8µg 59µg Pumpkin flowers
Choline 9mg Celeriac
Vitamin K 41µg Celeriac
Saturated Fat 0.079g 0.036g Pumpkin flowers
Monounsaturated Fat 0.058g 0.009g Celeriac
Polyunsaturated fat 0.148g 0.004g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac 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
19%
Celeriac
23%
Pumpkin flowers
Minerals Daily Need Coverage Score
20%
Celeriac
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 95mg)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 35)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $0.6)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.