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Pumpkin flowers vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Important differences between pumpkin flowers and jerusalem artichoke

  • Pumpkin flowers have more vitamin A, vitamin C, and folate; however, jerusalem artichoke has more iron, vitamin B1, and potassium.
  • Pumpkin flowers' daily need coverage for vitamin A is 39% more.
  • Pumpkin flowers have 7 times more vitamin C than jerusalem artichoke. Pumpkin flowers have 28mg of vitamin C, while jerusalem artichoke has 4mg.

The food varieties used in the comparison are Pumpkin flowers, raw and Jerusalem-artichokes, raw.

Infographic

Pumpkin flowers vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +148%
Contains more IronIron +385.7%
Contains more PhosphorusPhosphorus +59.2%
Contains less SodiumSodium -20%
~equal in Selenium ~0.7µg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +9600%
Contains more Vitamin B2Vitamin B2 +25%
Contains more FolateFolate +353.8%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more Vitamin B3Vitamin B3 +88.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Jerusalem artichoke DV% diff.
Iron 0.7mg 3.4mg 34%
Vitamin C 28mg 4mg 27%
Copper 0.14mg 16%
Vitamin B1 0.042mg 0.2mg 13%
Folate 59µg 13µg 12%
Vitamin A 97µg 1µg 11%
Vitamin B5 0.397mg 8%
Potassium 173mg 429mg 8%
Fiber 1.6g 6%
Vitamin B6 0.077mg 6%
Carbs 3.28g 17.44g 5%
Choline 30mg 5%
Phosphorus 49mg 78mg 4%
Vitamin B3 0.69mg 1.3mg 4%
Calcium 39mg 14mg 3%
Manganese 0.06mg 3%
Calories 15kcal 73kcal 3%
Magnesium 24mg 17mg 2%
Protein 1.03g 2g 2%
Zinc 0.12mg 1%
Vitamin E 0.19mg 1%
Vitamin B2 0.075mg 0.06mg 1%
Fats 0.07g 0.01g 0%
Net carbs 3.28g 15.84g N/A
Sugar 9.6g N/A
Sodium 5mg 4mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.036g 0g 0%
Monounsaturated fat 0.009g 0.004g 0%
Polyunsaturated fat 0.004g 0.001g 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% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more FatsFats +600%
Contains more WaterWater +22%
Contains more ProteinProtein +94.2%
Contains more CarbsCarbs +431.7%
Contains more OtherOther +440.4%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +300%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.