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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 for Brussels sprouts is 63% higher.
  • Pumpkin flowers contain 3 times more vitamin A than Brussels sprouts. Pumpkin flowers contain 1947IU of vitamin A, while Brussels sprouts contain 754IU.

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

Infographic

Pumpkin flowers vs Brussels sprouts 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 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% 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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +155.3%
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

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Brussels sprouts DV% diff.
Polyunsaturated fat 0.004g 153g 1020%
Vitamin K 177µg 148%
Vitamin C 28mg 85mg 63%
Vitamin B6 0.219mg 17%
Manganese 0.337mg 15%
Fiber 3.8g 15%
Iron 0.7mg 1.4mg 9%
Copper 0.07mg 8%
Vitamin B1 0.042mg 0.139mg 8%
Vitamin A 97µg 38µg 7%
Vitamin B5 0.309mg 6%
Potassium 173mg 389mg 6%
Vitamin E 0.88mg 6%
Protein 1.03g 3.38g 5%
Zinc 0.42mg 4%
Phosphorus 49mg 69mg 3%
Choline 19.1mg 3%
Carbs 3.28g 8.95g 2%
Selenium 0.7µg 1.6µg 2%
Folate 59µg 61µg 1%
Calories 15kcal 43kcal 1%
Vitamin B2 0.075mg 0.09mg 1%
Fructose 0.93g 1%
Sodium 5mg 25mg 1%
Fats 0.07g 0.3g 0%
Net carbs 3.28g 5.15g N/A
Magnesium 24mg 23mg 0%
Calcium 39mg 42mg 0%
Sugar 2.2g N/A
Vitamin B3 0.69mg 0.745mg 0%
Saturated fat 0.036g 0.062g 0%
Monounsaturated fat 0.009g 0.023g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 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% 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%

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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. 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.