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Pumpkin flowers vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between pumpkin flowers and Chinese cabbage

  • Pumpkin flowers have less vitamin A, vitamin C, and calcium.
  • Chinese cabbage's daily need coverage for vitamin A is 50% more.

The food varieties used in the comparison are Pumpkin flowers, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Pumpkin flowers vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +26.3%
Contains more PhosphorusPhosphorus +32.4%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +169.2%
Contains more PotassiumPotassium +45.7%
Contains more IronIron +14.3%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +129.9%
Contains more FolateFolate +11.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Chinese cabbage DV% diff.
Vitamin K 45.5µg 38%
Vitamin C 28mg 45mg 19%
Vitamin B6 0.194mg 15%
Vitamin A 97µg 223µg 14%
Manganese 0.159mg 7%
Calcium 39mg 105mg 7%
Fiber 1g 4%
Sodium 5mg 65mg 3%
Folate 59µg 66µg 2%
Vitamin B5 0.088mg 2%
Phosphorus 49mg 37mg 2%
Zinc 0.19mg 2%
Copper 0.021mg 2%
Potassium 173mg 252mg 2%
Choline 6.4mg 1%
Iron 0.7mg 0.8mg 1%
Vitamin E 0.09mg 1%
Magnesium 24mg 19mg 1%
Protein 1.03g 1.5g 1%
Polyunsaturated fat 0.004g 0.096g 1%
Vitamin B3 0.69mg 0.5mg 1%
Calories 15kcal 13kcal 0%
Fats 0.07g 0.2g 0%
Carbs 3.28g 2.18g 0%
Net carbs 3.28g 1.18g N/A
Sugar 1.18g N/A
Selenium 0.7µg 0.5µg 0%
Vitamin B1 0.042mg 0.04mg 0%
Vitamin B2 0.075mg 0.07mg 0%
Saturated fat 0.036g 0.027g 0%
Monounsaturated fat 0.009g 0.015g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +50.5%
Contains more ProteinProtein +45.6%
Contains more FatsFats +185.7%
Contains more OtherOther +70.2%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +2300%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.