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  6. Dandelion greens vs. Pumpkin flowers

Dandelion greens vs. Pumpkin flowers — In-Depth Nutrition Comparison

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Summary of differences between Dandelion greens and Pumpkin flowers

  • Dandelion greens have more Vitamin A RAE, Iron, Calcium, Vitamin B2, Vitamin B1, Vitamin C, and Potassium, however, Pumpkin flowers are higher in Folate.
  • Dandelion greens covers your daily need of Vitamin A RAE 46% more than Pumpkin flowers.
  • Dandelion greens have 5 times more Calcium than Pumpkin flowers. While Dandelion greens have 187mg of Calcium, Pumpkin flowers have only 39mg.

These are the specific foods used in this comparison Dandelion greens, raw and Pumpkin flowers, raw.

Infographic

Dandelion greens 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.
Dandelion greens
Dandelion greens
8
:
2
Pumpkin flowers
Pumpkin flowers
Contains more Calcium +379.5%
Contains more Iron +342.9%
Contains more Magnesium +50%
Contains more Phosphorus +34.7%
Contains more Potassium +129.5%
Contains less Sodium -93.4%
Contains more Selenium +40%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Pumpkin flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +379.5%
Contains more Iron +342.9%
Contains more Magnesium +50%
Contains more Phosphorus +34.7%
Contains more Potassium +129.5%
Contains less Sodium -93.4%
Contains more Selenium +40%

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.
Dandelion greens
Dandelion greens
9
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Vitamin A +421.9%
Contains more Vitamin C +25%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +16.8%
Contains more Folate +118.5%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
Pumpkin flowers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Contains more Vitamin A +421.9%
Contains more Vitamin C +25%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +16.8%
Contains more Folate +118.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
4
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Protein +162.1%
Contains more Fats +900%
Contains more Carbs +180.5%
Contains more Other +283%
Contains more Water +11.2%
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Pumpkin flowers
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 +162.1%
Contains more Fats +900%
Contains more Carbs +180.5%
Contains more Other +283%
Contains more Water +11.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
2
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +7550%
Contains less Saturated Fat -78.8%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Pumpkin flowers
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +7550%
Contains less Saturated Fat -78.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Pumpkin flowers Opinion
Net carbs 5.7g 3.28g Dandelion greens
Protein 2.7g 1.03g Dandelion greens
Fats 0.7g 0.07g Dandelion greens
Carbs 9.2g 3.28g Dandelion greens
Calories 45kcal 15kcal Dandelion greens
Sugar 0.71g Pumpkin flowers
Fiber 3.5g Dandelion greens
Calcium 187mg 39mg Dandelion greens
Iron 3.1mg 0.7mg Dandelion greens
Magnesium 36mg 24mg Dandelion greens
Phosphorus 66mg 49mg Dandelion greens
Potassium 397mg 173mg Dandelion greens
Sodium 76mg 5mg Pumpkin flowers
Zinc 0.41mg Dandelion greens
Copper 0.171mg Dandelion greens
Manganese 0.342mg Dandelion greens
Selenium 0.5µg 0.7µg Pumpkin flowers
Vitamin A 10161IU 1947IU Dandelion greens
Vitamin A RAE 508µg 97µg Dandelion greens
Vitamin E 3.44mg Dandelion greens
Vitamin C 35mg 28mg Dandelion greens
Vitamin B1 0.19mg 0.042mg Dandelion greens
Vitamin B2 0.26mg 0.075mg Dandelion greens
Vitamin B3 0.806mg 0.69mg Dandelion greens
Vitamin B5 0.084mg Dandelion greens
Vitamin B6 0.251mg Dandelion greens
Folate 27µg 59µg Pumpkin flowers
Vitamin K 778.4µg Dandelion greens
Saturated Fat 0.17g 0.036g Pumpkin flowers
Monounsaturated Fat 0.014g 0.009g Dandelion greens
Polyunsaturated fat 0.306g 0.004g Dandelion greens

Which food is preferable for your diet?

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

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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
246%
Dandelion greens
25%
Pumpkin flowers
Minerals Daily Need Coverage Score
39%
Dandelion greens
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.134g)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.