Pumpkin flowers vs. Borage — In-Depth Nutrition Comparison
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How are Pumpkin flowers and Borage different?
- Pumpkin flowers are higher in Folate, however, Borage is richer in Iron, Vitamin A RAE, Potassium, Vitamin C, Magnesium, Vitamin B2, and Calcium.
- Daily need coverage for Iron from Borage is 33% higher.
- Pumpkin flowers contain 5 times more Folate than Borage. While Pumpkin flowers contain 59µg of Folate, Borage contains only 13µg.
Pumpkin flowers, raw and Borage, raw are the varieties used in this article.
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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
less
Sodium
-93.8%
Contains
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Calcium
+138.5%
Contains
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Iron
+371.4%
Contains
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Magnesium
+116.7%
Contains
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Potassium
+171.7%
Contains
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Selenium
+28.6%
Equal in Phosphorus - 53
Contains
less
Sodium
-93.8%
Contains
more
Calcium
+138.5%
Contains
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Iron
+371.4%
Contains
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Magnesium
+116.7%
Contains
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Potassium
+171.7%
Contains
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Selenium
+28.6%
Equal in Phosphorus - 53
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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Folate
+353.8%
Contains
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Vitamin A
+115.7%
Contains
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Vitamin C
+25%
Contains
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Vitamin B1
+42.9%
Contains
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Vitamin B2
+100%
Contains
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Vitamin B3
+30.4%
Contains
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Folate
+353.8%
Contains
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Vitamin A
+115.7%
Contains
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Vitamin C
+25%
Contains
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Vitamin B1
+42.9%
Contains
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Vitamin B2
+100%
Contains
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Vitamin B3
+30.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+74.8%
Contains
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Fats
+900%
Contains
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Other
+206.4%
Equal in Carbs - 3.06
Equal in Water - 93
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Contains
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Protein
+74.8%
Contains
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Fats
+900%
Contains
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Other
+206.4%
Equal in Carbs - 3.06
Equal in Water - 93
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-78.8%
Contains
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Monounsaturated Fat
+2244.4%
Contains
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Polyunsaturated fat
+2625%
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.211 g
Polyunsaturated fat:
0.109 g
Contains
less
Saturated Fat
-78.8%
Contains
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Monounsaturated Fat
+2244.4%
Contains
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Polyunsaturated fat
+2625%
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 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 Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.28g | 3.06g |
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| Protein | 1.03g | 1.8g |
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| Fats | 0.07g | 0.7g |
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| Carbs | 3.28g | 3.06g |
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| Calories | 15kcal | 21kcal |
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| Calcium | 39mg | 93mg |
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| Iron | 0.7mg | 3.3mg |
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| Magnesium | 24mg | 52mg |
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| Phosphorus | 49mg | 53mg |
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| Potassium | 173mg | 470mg |
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| Sodium | 5mg | 80mg |
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| Zinc | 0.2mg |
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| Copper | 0.13mg |
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| Manganese | 0.349mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin A | 1947IU | 4200IU |
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| Vitamin A RAE | 97µg | 210µg |
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| Vitamin C | 28mg | 35mg |
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| Vitamin B1 | 0.042mg | 0.06mg |
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| Vitamin B2 | 0.075mg | 0.15mg |
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| Vitamin B3 | 0.69mg | 0.9mg |
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| Vitamin B5 | 0.041mg |
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| Vitamin B6 | 0.084mg |
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| Folate | 59µg | 13µg |
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| Saturated Fat | 0.036g | 0.17g |
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| Monounsaturated Fat | 0.009g | 0.211g |
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| Polyunsaturated fat | 0.004g | 0.109g |
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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
25%
39%
Minerals Daily Need Coverage Score
10%
36%
Comparison summary
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 75mg)
Which food is lower in Saturated Fat?
Pumpkin flowers is lower in Saturated Fat (difference - 0.134g)
Which food is richer in minerals?
Borage is relatively richer in minerals
Which food is richer in vitamins?
Borage is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)