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Chrysanthemum vs. Winter squash — In-Depth Nutrition Comparison

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Differences between Chrysanthemum and Winter squash

  • Chrysanthemum has more Vitamin K, Folate, Manganese, Iron, Potassium, Calcium, Vitamin B1, and Copper, while Winter squash has more Vitamin A RAE, and Vitamin C.
  • Chrysanthemum's daily need coverage for Vitamin K is 288% higher.
  • Winter squash contains 9 times less Folate than Chrysanthemum. Chrysanthemum contains 177µg of Folate, while Winter squash contains 20µg.

The food types used in this comparison are Chrysanthemum, garland, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Chrysanthemum vs Winter squash 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 Calcium +431.8%
Contains more Iron +420.5%
Contains more Magnesium +146.2%
Contains more Phosphorus +184.2%
Contains more Potassium +135.3%
Contains more Zinc +222.7%
Contains more Copper +67.1%
Contains more Manganese +404.3%
Contains less Sodium -99.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 86% 23% 24% 51% 16% 20% 46% 123% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +431.8%
Contains more Iron +420.5%
Contains more Magnesium +146.2%
Contains more Phosphorus +184.2%
Contains more Potassium +135.3%
Contains more Zinc +222.7%
Contains more Copper +67.1%
Contains more Manganese +404.3%
Contains less Sodium -99.2%

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 +712.5%
Contains more Vitamin B2 +114.9%
Contains more Folate +785%
Contains more Vitamin K +7854.5%
Contains more Vitamin A +125.1%
Contains more Vitamin C +585.7%
Equal in Vitamin B3 - 0.495
Equal in Vitamin B5 - 0.234
Equal in Vitamin B6 - 0.161
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 140% 0% 0% 5% 33% 34% 10% 14% 41% 133% 0% 0% 875%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 6% 11%
Contains more Vitamin B1 +712.5%
Contains more Vitamin B2 +114.9%
Contains more Folate +785%
Contains more Vitamin K +7854.5%
Contains more Vitamin A +125.1%
Contains more Vitamin C +585.7%
Equal in Vitamin B3 - 0.495
Equal in Vitamin B5 - 0.234
Equal in Vitamin B6 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +277.5%
Contains more Fats +60%
Contains more Other +137.1%
Contains more Carbs +193%
Equal in Water - 89.21
3% 3% 91%
Protein: 3.36 g
Fats: 0.56 g
Carbs: 3.02 g
Water: 91.4 g
Other: 1.66 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +277.5%
Contains more Fats +60%
Contains more Other +137.1%
Contains more Carbs +193%
Equal in Water - 89.21

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chrysanthemum Winter squash Opinion
Net carbs 0.02g 6.05g Winter squash
Protein 3.36g 0.89g Chrysanthemum
Fats 0.56g 0.35g Chrysanthemum
Carbs 3.02g 8.85g Winter squash
Calories 24kcal 37kcal Winter squash
Sugar 3.3g Chrysanthemum
Fiber 3g 2.8g Chrysanthemum
Calcium 117mg 22mg Chrysanthemum
Iron 2.29mg 0.44mg Chrysanthemum
Magnesium 32mg 13mg Chrysanthemum
Phosphorus 54mg 19mg Chrysanthemum
Potassium 567mg 241mg Chrysanthemum
Sodium 118mg 1mg Winter squash
Zinc 0.71mg 0.22mg Chrysanthemum
Copper 0.137mg 0.082mg Chrysanthemum
Manganese 0.943mg 0.187mg Chrysanthemum
Selenium 0.4µg Winter squash
Vitamin A 2320IU 5223IU Winter squash
Vitamin A RAE 116µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 1.4mg 9.6mg Winter squash
Vitamin B1 0.13mg 0.016mg Chrysanthemum
Vitamin B2 0.144mg 0.067mg Chrysanthemum
Vitamin B3 0.531mg 0.495mg Chrysanthemum
Vitamin B5 0.221mg 0.234mg Winter squash
Vitamin B6 0.176mg 0.161mg Chrysanthemum
Folate 177µg 20µg Chrysanthemum
Choline 10.6mg Winter squash
Vitamin K 350µg 4.4µg Chrysanthemum
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g Chrysanthemum
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chrysanthemum Winter squash
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
99%
Chrysanthemum
35%
Winter squash
Minerals Daily Need Coverage Score
42%
Chrysanthemum
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 117mg)
Which food is lower in Sugar?
Chrysanthemum
Chrysanthemum is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Chrysanthemum
Chrysanthemum is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Chrysanthemum
Chrysanthemum is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Chrysanthemum
Chrysanthemum is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chrysanthemum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169995/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.