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Pumpkin flowers vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between pumpkin flowers and broccoli?

  • Pumpkin flowers are richer in vitamin A, yet broccoli is richer in vitamin C.
  • Broccoli's daily need coverage for vitamin C is 68% higher.
  • Pumpkin flowers have 3 times more vitamin A than broccoli. Pumpkin flowers have 1947IU of vitamin A, while broccoli has 623IU.

We used Pumpkin flowers, raw and Broccoli, raw types in this comparison.

Infographic

Pumpkin flowers vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +14.3%
Contains less SodiumSodium -84.8%
Contains more CalciumCalcium +20.5%
Contains more PotassiumPotassium +82.7%
Contains more PhosphorusPhosphorus +34.7%
Contains more SeleniumSelenium +257.1%
~equal in Iron ~0.73mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +212.9%
Contains more Vitamin CVitamin C +218.6%
Contains more Vitamin B1Vitamin B1 +69%
Contains more Vitamin B2Vitamin B2 +56%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.639mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~63µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Broccoli DV% diff.
Vitamin K 101.6µg 85%
Vitamin C 28mg 89.2mg 68%
Vitamin B6 0.175mg 13%
Vitamin B5 0.573mg 11%
Fiber 2.6g 10%
Manganese 0.21mg 9%
Vitamin A 97µg 31µg 7%
Vitamin E 0.78mg 5%
Copper 0.049mg 5%
Zinc 0.41mg 4%
Potassium 173mg 316mg 4%
Protein 1.03g 2.82g 4%
Selenium 0.7µg 2.5µg 3%
Vitamin B2 0.075mg 0.117mg 3%
Choline 18.7mg 3%
Phosphorus 49mg 66mg 2%
Vitamin B1 0.042mg 0.071mg 2%
Folate 59µg 63µg 1%
Calories 15kcal 34kcal 1%
Sodium 5mg 33mg 1%
Magnesium 24mg 21mg 1%
Carbs 3.28g 6.64g 1%
Fructose 0.68g 1%
Calcium 39mg 47mg 1%
Fats 0.07g 0.37g 0%
Net carbs 3.28g 4.04g N/A
Iron 0.7mg 0.73mg 0%
Sugar 1.7g N/A
Vitamin B3 0.69mg 0.639mg 0%
Saturated fat 0.036g 0.039g 0%
Monounsaturated fat 0.009g 0.011g 0%
Polyunsaturated fat 0.004g 0.038g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +173.8%
Contains more FatsFats +428.6%
Contains more CarbsCarbs +102.4%
Contains more OtherOther +85.1%
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +850%
~equal in Saturated fat ~0.039g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.