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Chinese broccoli vs. Pumpkin flowers — In-Depth Nutrition Comparison

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A recap on the differences between chinese broccoli and pumpkin flowers

  • Chinese broccoli is higher in folate, calcium, and vitamin B2, yet pumpkin flowers are higher in vitamin A.
  • Chinese broccoli contains 3 times more calcium than pumpkin flowers. While chinese broccoli contains 100mg of calcium, pumpkin flowers contain only 39mg.

Food varieties used in this article are Broccoli, chinese, cooked and Pumpkin flowers, raw.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 CalciumCalcium +156.4%
Contains more PotassiumPotassium +50.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +25%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -28.6%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +126.2%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +67.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +18.3%
Contains more Vitamin B3Vitamin B3 +57.9%
~equal in Vitamin C ~28mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Pumpkin flowers DV% diff.
Vitamin K 84.8µg 71%
Manganese 0.264mg 11%
Fiber 2.5g 10%
Folate 99µg 59µg 10%
Copper 0.061mg 7%
Calcium 100mg 39mg 6%
Vitamin B6 0.07mg 5%
Vitamin B2 0.146mg 0.075mg 5%
Choline 25.3mg 5%
Zinc 0.39mg 4%
Vitamin B1 0.095mg 0.042mg 4%
Potassium 261mg 173mg 3%
Vitamin B5 0.159mg 3%
Vitamin E 0.48mg 3%
Iron 0.56mg 0.7mg 2%
Vitamin B3 0.437mg 0.69mg 2%
Vitamin A 82µg 97µg 2%
Polyunsaturated fat 0.33g 0.004g 2%
Magnesium 18mg 24mg 1%
Phosphorus 41mg 49mg 1%
Fats 0.72g 0.07g 1%
Selenium 1.3µg 0.7µg 1%
Calories 22kcal 15kcal 0%
Protein 1.14g 1.03g 0%
Vitamin C 28.2mg 28mg 0%
Carbs 3.81g 3.28g 0%
Net carbs 1.31g 3.28g N/A
Sugar 0.84g N/A
Sodium 7mg 5mg 0%
Saturated fat 0.11g 0.036g 0%
Monounsaturated fat 0.05g 0.009g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 FatsFats +928.6%
Contains more CarbsCarbs +16.2%
Contains more OtherOther +68.1%
~equal in Protein ~1.03g
~equal in Water ~95.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 +455.6%
Contains more Poly. FatPolyunsaturated fat +8150%
Contains less Sat. FatSaturated fat -67.3%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.