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  6. Pumpkin flowers vs. Brussels sprouts

Pumpkin flowers vs. Brussels sprouts — In-Depth Nutrition Comparison

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The main differences between Pumpkin flowers and Brussels sprouts

  • Pumpkin flowers are richer in Vitamin A, yet Brussels sprouts are richer in Vitamin C, Iron, Vitamin B1, Potassium, and Polyunsaturated fat.
  • Daily need coverage for Vitamin C from Brussels sprouts is 63% higher.
  • Pumpkin flowers contain 3 times more Vitamin A than Brussels sprouts. Pumpkin flowers contain 97µg of Vitamin A, while Brussels sprouts contain 38µg.

Food types used in this article are Pumpkin flowers, raw and Brussels sprouts, raw.

Infographic

Pumpkin flowers vs Brussels sprouts 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.
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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains less SodiumSodium -80%
Contains more PotassiumPotassium +124.9%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +40.8%
Contains more SeleniumSelenium +128.6%
~equal in Magnesium ~23mg
~equal in Calcium ~42mg

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% 117% 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 283% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +158.2%
Contains more Vitamin CVitamin C +203.6%
Contains more Vitamin B1Vitamin B1 +231%
Contains more Vitamin B2Vitamin B2 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~61µg

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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +228.2%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +172.9%
Contains more OtherOther +191.5%
~equal in Water ~86g

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
100%
Saturated Fat: Sat. Fat 0.062 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated Fat -41.9%
Contains more Mono. FatMonounsaturated Fat +155.6%
Contains more Poly. FatPolyunsaturated fat +3824900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Brussels sprouts Opinion
Calories 15kcal 43kcal Brussels sprouts
Protein 1.03g 3.38g Brussels sprouts
Fats 0.07g 0.3g Brussels sprouts
Vitamin C 28mg 85mg Brussels sprouts
Net carbs 3.28g 5.15g Brussels sprouts
Carbs 3.28g 8.95g Brussels sprouts
Magnesium 24mg 23mg Pumpkin flowers
Calcium 39mg 42mg Brussels sprouts
Potassium 173mg 389mg Brussels sprouts
Iron 0.7mg 1.4mg Brussels sprouts
Sugar 2.2g Pumpkin flowers
Fiber 3.8g Brussels sprouts
Copper 0.07mg Brussels sprouts
Zinc 0.42mg Brussels sprouts
Phosphorus 49mg 69mg Brussels sprouts
Sodium 5mg 25mg Pumpkin flowers
Vitamin A 1947IU 754IU Pumpkin flowers
Vitamin A 97µg 38µg Pumpkin flowers
Vitamin E 0.88mg Brussels sprouts
Manganese 0.337mg Brussels sprouts
Selenium 0.7µg 1.6µg Brussels sprouts
Vitamin B1 0.042mg 0.139mg Brussels sprouts
Vitamin B2 0.075mg 0.09mg Brussels sprouts
Vitamin B3 0.69mg 0.745mg Brussels sprouts
Vitamin B5 0.309mg Brussels sprouts
Vitamin B6 0.219mg Brussels sprouts
Vitamin K 177µg Brussels sprouts
Folate 59µg 61µg Brussels sprouts
Choline 19.1mg Brussels sprouts
Saturated Fat 0.036g 0.062g Pumpkin flowers
Monounsaturated Fat 0.009g 0.023g Brussels sprouts
Polyunsaturated fat 0.004g 153g Brussels sprouts
Tryptophan 0.037mg Brussels sprouts
Threonine 0.12mg Brussels sprouts
Isoleucine 0.132mg Brussels sprouts
Leucine 0.152mg Brussels sprouts
Lysine 0.154mg Brussels sprouts
Methionine 0.032mg Brussels sprouts
Phenylalanine 0.098mg Brussels sprouts
Valine 0.155mg Brussels sprouts
Histidine 0.076mg Brussels sprouts
Fructose 0.93g Brussels sprouts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Brussels sprouts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Pumpkin flowers
76%
Brussels sprouts
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
24%
Brussels sprouts

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $0.4)
Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.