Kale vs. Pumpkin flowers — In-Depth Nutrition Comparison
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Significant differences between Kale and Pumpkin flowers
- Kale has more Vitamin A RAE, and Vitamin C, however, Pumpkin flowers are richer in Folate.
- Kale covers your daily Vitamin A RAE needs 65% more than Pumpkin flowers.
- Pumpkin flowers have 2 times less Calcium than Kale. Kale has 72mg of Calcium, while Pumpkin flowers have 39mg.
Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Pumpkin flowers, raw.
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
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Calcium
+84.6%
Contains
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Iron
+28.6%
Contains
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Potassium
+31.8%
Contains
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Selenium
+28.6%
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+75%
Contains
less
Sodium
-78.3%
Contains
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Calcium
+84.6%
Contains
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Iron
+28.6%
Contains
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Potassium
+31.8%
Contains
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Selenium
+28.6%
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+75%
Contains
less
Sodium
-78.3%
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
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Vitamin A
+599.6%
Contains
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Vitamin C
+46.4%
Contains
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Vitamin B1
+26.2%
Contains
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Vitamin B3
+38%
Contains
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Folate
+353.8%
Equal in Vitamin B2 - 0.075
Contains
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Vitamin A
+599.6%
Contains
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Vitamin C
+46.4%
Contains
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Vitamin B1
+26.2%
Contains
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Vitamin B3
+38%
Contains
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Folate
+353.8%
Equal in Vitamin B2 - 0.075
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+84.5%
Contains
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Fats
+471.4%
Contains
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Carbs
+71.6%
Contains
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Other
+85.1%
Equal in Water - 95.15
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Contains
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Protein
+84.5%
Contains
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Fats
+471.4%
Contains
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Carbs
+71.6%
Contains
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Other
+85.1%
Equal in Water - 95.15
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+233.3%
Contains
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Polyunsaturated fat
+4725%
Contains
less
Saturated Fat
-30.8%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Contains
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Monounsaturated Fat
+233.3%
Contains
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Polyunsaturated fat
+4725%
Contains
less
Saturated Fat
-30.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.63g | 3.28g |
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| Protein | 1.9g | 1.03g |
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| Fats | 0.4g | 0.07g |
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| Carbs | 5.63g | 3.28g |
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| Calories | 28kcal | 15kcal |
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| Sugar | 1.25g |
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| Fiber | 2g |
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| Calcium | 72mg | 39mg |
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| Iron | 0.9mg | 0.7mg |
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| Magnesium | 18mg | 24mg |
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| Phosphorus | 28mg | 49mg |
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| Potassium | 228mg | 173mg |
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| Sodium | 23mg | 5mg |
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| Zinc | 0.24mg |
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| Copper | 0.156mg |
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| Manganese | 0.416mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 13621IU | 1947IU |
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| Vitamin A RAE | 681µg | 97µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 41mg | 28mg |
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| Vitamin B1 | 0.053mg | 0.042mg |
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| Vitamin B2 | 0.07mg | 0.075mg |
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| Vitamin B3 | 0.5mg | 0.69mg |
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| Vitamin B5 | 0.049mg |
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| Vitamin B6 | 0.138mg |
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| Folate | 13µg | 59µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.052g | 0.036g |
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| Monounsaturated Fat | 0.03g | 0.009g |
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| Polyunsaturated fat | 0.193g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
258%
25%
Minerals Daily Need Coverage Score
22%
10%
Comparison summary
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Pumpkin flowers is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale 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 ($)