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Pumpkin flowers vs. Bell pepper — In-Depth Nutrition Comparison

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How are pumpkin flowers and bell peppers different?

  • Pumpkin flowers are higher in vitamin A and folate; however, bell peppers are richer in vitamin C.
  • Daily need coverage for vitamin C for bell peppers is 58% higher.
  • Pumpkin flowers contain 6 times more folate than bell peppers. While pumpkin flowers contain 59µg of folate, bell peppers contain only 10µg.

Pumpkin flowers, raw and Peppers, sweet, green, raw are the varieties used in this article.

Infographic

Pumpkin flowers vs Bell pepper 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +290%
Contains more IronIron +105.9%
Contains more PhosphorusPhosphorus +145%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -40%
~equal in Potassium ~175mg

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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +438.9%
Contains more Vitamin B2Vitamin B2 +167.9%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more FolateFolate +490%
Contains more Vitamin CVitamin C +187.1%
Contains more Vitamin B1Vitamin B1 +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Bell pepper DV% diff.
Vitamin C 28mg 80.4mg 58%
Vitamin B6 0.224mg 17%
Folate 59µg 10µg 12%
Vitamin A 97µg 18µg 9%
Fiber 1.7g 7%
Copper 0.066mg 7%
Vitamin K 7.4µg 6%
Iron 0.7mg 0.34mg 5%
Manganese 0.122mg 5%
Phosphorus 49mg 20mg 4%
Vitamin B2 0.075mg 0.028mg 4%
Magnesium 24mg 10mg 3%
Calcium 39mg 10mg 3%
Vitamin E 0.37mg 2%
Vitamin B5 0.099mg 2%
Vitamin B3 0.69mg 0.48mg 1%
Choline 5.5mg 1%
Fructose 1.12g 1%
Vitamin B1 0.042mg 0.057mg 1%
Selenium 0.7µg 0µg 1%
Zinc 0.13mg 1%
Calories 15kcal 20kcal 0%
Protein 1.03g 0.86g 0%
Fats 0.07g 0.17g 0%
Carbs 3.28g 4.64g 0%
Net carbs 3.28g 2.94g N/A
Potassium 173mg 175mg 0%
Sugar 2.4g N/A
Sodium 5mg 3mg 0%
Saturated fat 0.036g 0.058g 0%
Monounsaturated fat 0.009g 0.008g 0%
Polyunsaturated fat 0.004g 0.062g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.024mg 0%
Leucine 0.036mg 0%
Lysine 0.039mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.092mg 0%
Valine 0.036mg 0%
Histidine 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +19.8%
Contains more FatsFats +142.9%
Contains more CarbsCarbs +41.5%
~equal in Water ~93.89g
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -37.9%
Contains more Mono. FatMonounsaturated fat +12.5%
Contains more Poly. FatPolyunsaturated fat +1450%

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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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.