Pumpkin flowers vs. Rapini — In-Depth Nutrition Comparison
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Important differences between pumpkin flowers and rapini
- Pumpkin flowers have more vitamin C; however, rapini has more iron, vitamin A, vitamin B1, calcium, and folate.
- Rapini's daily need coverage for iron is 18% more.
The food varieties used in the comparison are Pumpkin flowers, raw and Broccoli raab, 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 less SodiumSodium | -84.8% |
| Contains more CalciumCalcium | +176.9% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more IronIron | +205.7% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains more SeleniumSelenium | +42.9% |
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 more Vitamin CVitamin C | +38.6% |
| Contains more Vitamin AVitamin A | +35.1% |
| Contains more Vitamin B1Vitamin B1 | +285.7% |
| Contains more Vitamin B2Vitamin B2 | +72% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more FolateFolate | +40.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more CarbsCarbs | +15.1% |
| Contains more ProteinProtein | +207.8% |
| Contains more FatsFats | +600% |
| Contains more OtherOther | +100% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains less Sat. FatSaturated fat | -28% |
| Contains more Mono. FatMonounsaturated fat | +188.9% |
| Contains more Poly. FatPolyunsaturated fat | +3150% |
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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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Iron | 0.7mg | 2.14mg | 18% |
| Manganese | 0.395mg | 17% | |
| Vitamin B6 | 0.171mg | 13% | |
| Vitamin E | 1.62mg | 11% | |
| Fiber | 2.7g | 11% | |
| Vitamin B1 | 0.042mg | 0.162mg | 10% |
| Vitamin C | 28mg | 20.2mg | 9% |
| Zinc | 0.77mg | 7% | |
| Calcium | 39mg | 108mg | 7% |
| Vitamin B5 | 0.322mg | 6% | |
| Folate | 59µg | 83µg | 6% |
| Copper | 0.042mg | 5% | |
| Vitamin A | 97µg | 131µg | 4% |
| Protein | 1.03g | 3.17g | 4% |
| Vitamin B2 | 0.075mg | 0.129mg | 4% |
| Choline | 18.3mg | 3% | |
| Phosphorus | 49mg | 73mg | 3% |
| Vitamin B3 | 0.69mg | 1.221mg | 3% |
| Potassium | 173mg | 196mg | 1% |
| Sodium | 5mg | 33mg | 1% |
| Polyunsaturated fat | 0.004g | 0.13g | 1% |
| Fats | 0.07g | 0.49g | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Calories | 15kcal | 22kcal | 0% |
| Carbs | 3.28g | 2.85g | 0% |
| Net carbs | 3.28g | 0.15g | N/A |
| Magnesium | 24mg | 22mg | 0% |
| Sugar | 0.38g | N/A | |
| Saturated fat | 0.036g | 0.05g | 0% |
| Monounsaturated fat | 0.009g | 0.026g | 0% |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.106mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.198mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.128mg | 0% | |
| Valine | 0.153mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Fructose | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
71%
Minerals Daily Need Coverage Score
10%
27%
Comparison summary
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Pumpkin flowers is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin flowers is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)