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Corn vs. Pumpkin flowers — In-Depth Nutrition Comparison

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The main differences between Corn and Pumpkin flowers

  • Corn is richer in Vitamin B3, and Polyunsaturated fat, yet Pumpkin flowers are richer in Vitamin C, Vitamin A RAE, and Folate.
  • Daily need coverage for Vitamin C from Pumpkin flowers is 25% higher.
  • Corn contains 151 times more Polyunsaturated fat than Pumpkin flowers. Corn contains 0.603g of Polyunsaturated fat, while Pumpkin flowers contain 0.004g.

Food types used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Pumpkin flowers, raw.

Infographic

Corn 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.
Contains more Phosphorus +57.1%
Contains more Potassium +26%
Contains less Sodium -80%
Contains more Calcium +1200%
Contains more Iron +55.6%
Contains more Selenium +250%
Equal in Magnesium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Phosphorus +57.1%
Contains more Potassium +26%
Contains less Sodium -80%
Contains more Calcium +1200%
Contains more Iron +55.6%
Contains more Selenium +250%
Equal in Magnesium - 24

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.
Corn
7
:
Contains more Vitamin B1 +121.4%
Contains more Vitamin B3 +143.9%
Contains more Vitamin A +640.3%
Contains more Vitamin C +409.1%
Contains more Vitamin B2 +31.6%
Contains more Folate +156.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 16% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0% 0%
Contains more Vitamin B1 +121.4%
Contains more Vitamin B3 +143.9%
Contains more Vitamin A +640.3%
Contains more Vitamin C +409.1%
Contains more Vitamin B2 +31.6%
Contains more Folate +156.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +231.1%
Contains more Fats +2042.9%
Contains more Carbs +539.6%
Contains more Other +48.9%
Contains more Water +29.6%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 Protein +231.1%
Contains more Fats +2042.9%
Contains more Carbs +539.6%
Contains more Other +48.9%
Contains more Water +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated fat +14975%
Contains less Saturated Fat -81.7%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated fat +14975%
Contains less Saturated Fat -81.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Pumpkin flowers Opinion
Net carbs 18.58g 3.28g Corn
Protein 3.41g 1.03g Corn
Fats 1.5g 0.07g Corn
Carbs 20.98g 3.28g Corn
Calories 96kcal 15kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Pumpkin flowers
Fiber 2.4g Corn
Calcium 3mg 39mg Pumpkin flowers
Iron 0.45mg 0.7mg Pumpkin flowers
Magnesium 26mg 24mg Corn
Phosphorus 77mg 49mg Corn
Potassium 218mg 173mg Corn
Sodium 1mg 5mg Corn
Zinc 0.62mg Corn
Copper 0.049mg Corn
Manganese 0.167mg Corn
Selenium 0.2µg 0.7µg Pumpkin flowers
Vitamin A 263IU 1947IU Pumpkin flowers
Vitamin A RAE 13µg 97µg Pumpkin flowers
Vitamin E 0.09mg Corn
Vitamin C 5.5mg 28mg Pumpkin flowers
Vitamin B1 0.093mg 0.042mg Corn
Vitamin B2 0.057mg 0.075mg Pumpkin flowers
Vitamin B3 1.683mg 0.69mg Corn
Vitamin B5 0.792mg Corn
Vitamin B6 0.139mg Corn
Folate 23µg 59µg Pumpkin flowers
Choline 29.1mg Corn
Vitamin K 0.4µg Corn
Tryptophan 0.023mg Corn
Threonine 0.133mg Corn
Isoleucine 0.133mg Corn
Leucine 0.358mg Corn
Lysine 0.141mg Corn
Methionine 0.069mg Corn
Phenylalanine 0.155mg Corn
Valine 0.191mg Corn
Histidine 0.091mg Corn
Saturated Fat 0.197g 0.036g Pumpkin flowers
Monounsaturated Fat 0.374g 0.009g Corn
Polyunsaturated fat 0.603g 0.004g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Pumpkin flowers
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
17%
Corn
23%
Pumpkin flowers
Minerals Daily Need Coverage Score
14%
Corn
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 4.54g)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.161g)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $1.2)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.