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Pumpkin flowers vs. Edamame — In-Depth Nutrition Comparison

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How are pumpkin flowers and edamame different?

  • Pumpkin flowers are richer in vitamin C and vitamin A, while edamame is higher in folate, iron, phosphorus, vitamin B1, magnesium, potassium, and vitamin B2.
  • Edamame covers your daily need for folate, 63% more than pumpkin flowers.
  • Pumpkin flowers contain 6 times more vitamin A than edamame. Pumpkin flowers contain 97µg of vitamin A, while edamame contains 15µg.

Pumpkin flowers, raw and Edamame, frozen, prepared types were used in this article.

Infographic

Pumpkin flowers vs Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains less SodiumSodium -16.7%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +152%
Contains more IronIron +224.3%
Contains more PhosphorusPhosphorus +244.9%
Contains more SeleniumSelenium +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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +359%
Contains more Vitamin AVitamin A +546.7%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +32.6%
Contains more FolateFolate +427.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +30.8%
Contains more ProteinProtein +1056.3%
Contains more FatsFats +7328.6%
Contains more CarbsCarbs +171.6%
Contains more OtherOther +157.4%

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +14144.4%
Contains more Poly. FatPolyunsaturated fat +53800%

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 Edamame
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Edamame DV% diff.
Folate 59µg 311µg 63%
Manganese 1.024mg 45%
Copper 0.345mg 38%
Vitamin C 28mg 6.1mg 24%
Protein 1.03g 11.91g 22%
Vitamin K 26.7µg 22%
Fiber 5.2g 21%
Iron 0.7mg 2.27mg 20%
Phosphorus 49mg 169mg 17%
Polyunsaturated fat 0.004g 2.156g 14%
Vitamin B1 0.042mg 0.2mg 13%
Zinc 1.37mg 12%
Choline 56.3mg 10%
Magnesium 24mg 64mg 10%
Vitamin A 97µg 15µg 9%
Vitamin B5 0.395mg 8%
Vitamin B6 0.1mg 8%
Potassium 173mg 436mg 8%
Fats 0.07g 5.2g 8%
Vitamin B2 0.075mg 0.155mg 6%
Vitamin E 0.68mg 5%
Calories 15kcal 121kcal 5%
Saturated fat 0.036g 0.62g 3%
Monounsaturated fat 0.009g 1.282g 3%
Calcium 39mg 63mg 2%
Carbs 3.28g 8.91g 2%
Vitamin B3 0.69mg 0.915mg 1%
Starch 1.51g 1%
Net carbs 3.28g 3.71g N/A
Sugar 2.18g N/A
Sodium 5mg 6mg 0%
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Edamame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
16%
Pumpkin flowers
40%
Edamame
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated fat (difference - 0.584g)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.