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

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A recap on the differences between pumpkin flowers and chinese broccoli

  • Pumpkin flowers are higher in vitamin A, yet chinese broccoli is higher in folate, calcium, and vitamin B2.

Food varieties used in this article are Pumpkin flowers, raw and Broccoli, chinese, cooked.

Infographic

Pumpkin flowers vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +25%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -28.6%
Contains more CalciumCalcium +156.4%
Contains more PotassiumPotassium +50.9%
Contains more SeleniumSelenium +85.7%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +18.3%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B1Vitamin B1 +126.2%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more FolateFolate +67.8%
~equal in Vitamin C ~28.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Chinese broccoli DV% diff.
Vitamin K 84.8µg 71%
Manganese 0.264mg 11%
Fiber 2.5g 10%
Folate 59µg 99µg 10%
Copper 0.061mg 7%
Calcium 39mg 100mg 6%
Vitamin B6 0.07mg 5%
Vitamin B2 0.075mg 0.146mg 5%
Choline 25.3mg 5%
Zinc 0.39mg 4%
Vitamin B1 0.042mg 0.095mg 4%
Potassium 173mg 261mg 3%
Vitamin B5 0.159mg 3%
Vitamin E 0.48mg 3%
Iron 0.7mg 0.56mg 2%
Vitamin B3 0.69mg 0.437mg 2%
Vitamin A 97µg 82µg 2%
Polyunsaturated fat 0.004g 0.33g 2%
Magnesium 24mg 18mg 1%
Phosphorus 49mg 41mg 1%
Fats 0.07g 0.72g 1%
Selenium 0.7µg 1.3µg 1%
Calories 15kcal 22kcal 0%
Protein 1.03g 1.14g 0%
Vitamin C 28mg 28.2mg 0%
Carbs 3.28g 3.81g 0%
Net carbs 3.28g 1.31g N/A
Sugar 0.84g N/A
Sodium 5mg 7mg 0%
Saturated fat 0.036g 0.11g 0%
Monounsaturated fat 0.009g 0.05g 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +10.7%
Contains more FatsFats +928.6%
Contains more CarbsCarbs +16.2%
Contains more OtherOther +68.1%
~equal in Water ~93.54g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +455.6%
Contains more Poly. FatPolyunsaturated fat +8150%

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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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.