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  6. Edamame vs. Pumpkin flowers

Edamame vs. Pumpkin flowers — In-Depth Nutrition Comparison

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How are edamame and pumpkin flowers different?

  • Edamame is richer in folate, iron, phosphorus, vitamin B1, magnesium, potassium, and vitamin B2, while pumpkin flowers are higher in vitamin A and vitamin C.
  • Edamame covers your daily need for folate, 63% more than pumpkin flowers.
  • Edamame contains 5 times more vitamin B1 than pumpkin flowers. Edamame contains 0.2mg of vitamin B1, while pumpkin flowers contain 0.042mg.

Edamame, frozen, prepared and Pumpkin flowers, raw types were used in this article.

Infographic

Edamame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
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 MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +152%
Contains more IronIron +224.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +244.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +14.3%
Contains less SodiumSodium -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.
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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
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 +376.2%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +32.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +427.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +359%
Contains more Vitamin AVitamin A +546.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Pumpkin flowers DV% diff.
Folate 311µg 59µg 63%
Manganese 1.024mg 45%
Copper 0.345mg 38%
Vitamin C 6.1mg 28mg 24%
Protein 11.91g 1.03g 22%
Vitamin K 26.7µg 22%
Fiber 5.2g 21%
Iron 2.27mg 0.7mg 20%
Phosphorus 169mg 49mg 17%
Polyunsaturated fat 2.156g 0.004g 14%
Vitamin B1 0.2mg 0.042mg 13%
Zinc 1.37mg 12%
Choline 56.3mg 10%
Magnesium 64mg 24mg 10%
Vitamin A 15µg 97µg 9%
Vitamin B5 0.395mg 8%
Vitamin B6 0.1mg 8%
Potassium 436mg 173mg 8%
Fats 5.2g 0.07g 8%
Vitamin B2 0.155mg 0.075mg 6%
Vitamin E 0.68mg 5%
Calories 121kcal 15kcal 5%
Saturated fat 0.62g 0.036g 3%
Monounsaturated fat 1.282g 0.009g 3%
Calcium 63mg 39mg 2%
Carbs 8.91g 3.28g 2%
Vitamin B3 0.915mg 0.69mg 1%
Starch 1.51g 1%
Net carbs 3.71g 3.28g N/A
Sugar 2.18g N/A
Sodium 6mg 5mg 0%
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 ProteinProtein +1056.3%
Contains more FatsFats +7328.6%
Contains more CarbsCarbs +171.6%
Contains more OtherOther +157.4%
Contains more WaterWater +30.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 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 +14144.4%
Contains more Poly. FatPolyunsaturated fat +53800%
Contains less Sat. FatSaturated fat -94.2%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.