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Pumpkin flowers vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between pumpkin flowers and cauliflower

  • Pumpkin flowers have more vitamin A, while cauliflower has more vitamin C.
  • Pumpkin flowers' daily need coverage for vitamin A is 39% higher.
  • Cauliflower contains 2 times less magnesium than pumpkin flowers. Pumpkin flowers contain 24mg of magnesium, while cauliflower contains 15mg.

The food types used in this comparison are Pumpkin flowers, raw and Cauliflower, raw.

Infographic

Pumpkin flowers vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +77.3%
Contains more IronIron +66.7%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +72.8%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +36.1%
Contains more Vitamin CVitamin C +72.1%
Contains more Vitamin B1Vitamin B1 +19%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Cauliflower DV% diff.
Vitamin C 28mg 48.2mg 22%
Vitamin B6 0.184mg 14%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 13%
Vitamin A 97µg 0µg 11%
Choline 44.3mg 8%
Fiber 2g 8%
Manganese 0.155mg 7%
Copper 0.039mg 4%
Iron 0.7mg 0.42mg 4%
Potassium 173mg 299mg 4%
Protein 1.03g 1.92g 2%
Calcium 39mg 22mg 2%
Zinc 0.27mg 2%
Magnesium 24mg 15mg 2%
Folate 59µg 57µg 1%
Fructose 0.97g 1%
Vitamin B3 0.69mg 0.507mg 1%
Calories 15kcal 25kcal 1%
Vitamin B2 0.075mg 0.06mg 1%
Vitamin B1 0.042mg 0.05mg 1%
Vitamin E 0.08mg 1%
Sodium 5mg 30mg 1%
Phosphorus 49mg 44mg 1%
Carbs 3.28g 4.97g 1%
Fats 0.07g 0.28g 0%
Net carbs 3.28g 2.97g N/A
Sugar 1.91g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.036g 0.13g 0%
Monounsaturated fat 0.009g 0.034g 0%
Polyunsaturated fat 0.004g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +86.4%
Contains more FatsFats +300%
Contains more CarbsCarbs +51.5%
Contains more OtherOther +61.7%
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +277.8%
Contains more Poly. FatPolyunsaturated fat +675%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.