Pumpkin flowers vs. Nopales — In-Depth Nutrition Comparison
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How are pumpkin flowers and nopales different?
- Pumpkin flowers are higher in vitamin A, vitamin C, and folate; however, nopales are richer in calcium and magnesium.
- Daily need coverage for vitamin A for pumpkin flowers is 30% higher.
- Pumpkin flowers contain 20 times more folate than nopales. While pumpkin flowers contain 59µg of folate, nopales contain only 3µg.
Pumpkin flowers, raw and Nopales, raw are the varieties used in this article.
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.
| Contains more IronIron | +18.6% |
| Contains more PhosphorusPhosphorus | +206.3% |
| Contains less SodiumSodium | -76.2% |
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +320.5% |
| Contains more PotassiumPotassium | +48.6% |
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.
| Contains more Vitamin CVitamin C | +201.1% |
| Contains more Vitamin AVitamin A | +321.7% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +82.9% |
| Contains more Vitamin B3Vitamin B3 | +68.3% |
| Contains more FolateFolate | +1866.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 28mg | 9.3mg | 21% |
| Manganese | 0.457mg | 20% | |
| Folate | 59µg | 3µg | 14% |
| Calcium | 39mg | 164mg | 13% |
| Fiber | 2.2g | 9% | |
| Vitamin A | 97µg | 23µg | 8% |
| Magnesium | 24mg | 52mg | 7% |
| Copper | 0.052mg | 6% | |
| Vitamin B6 | 0.07mg | 5% | |
| Phosphorus | 49mg | 16mg | 5% |
| Vitamin K | 5.3µg | 4% | |
| Vitamin B5 | 0.167mg | 3% | |
| Vitamin B1 | 0.042mg | 0.012mg | 3% |
| Vitamin B2 | 0.075mg | 0.041mg | 3% |
| Zinc | 0.25mg | 2% | |
| Vitamin B3 | 0.69mg | 0.41mg | 2% |
| Potassium | 173mg | 257mg | 2% |
| Sodium | 5mg | 21mg | 1% |
| Iron | 0.7mg | 0.59mg | 1% |
| Choline | 7.3mg | 1% | |
| Protein | 1.03g | 1.32g | 1% |
| Calories | 15kcal | 16kcal | 0% |
| Fats | 0.07g | 0.09g | 0% |
| Carbs | 3.28g | 3.33g | 0% |
| Net carbs | 3.28g | 1.13g | N/A |
| Sugar | 1.15g | N/A | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.036g | 0.016g | 0% |
| Monounsaturated fat | 0.009g | 0.018g | 0% |
| Polyunsaturated fat | 0.004g | 0.05g | 0% |
| Tryptophan | 0.014mg | 0% | |
| Threonine | 0.04mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.077mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.015mg | 0% | |
| Phenylalanine | 0.049mg | 0% | |
| Valine | 0.059mg | 0% | |
| Histidine | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
| Contains more ProteinProtein | +28.2% |
| Contains more FatsFats | +28.6% |
| Contains more OtherOther | +142.6% |
~equal in
Carbs
~3.33g
~equal in
Water
~94.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -55.6% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +1150% |
