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Pumpkin flowers vs. Nori — In-Depth Nutrition Comparison

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Important differences between pumpkin flowers and nori

  • Pumpkin flowers have more magnesium; however, nori has more vitamin A, vitamin B2, folate, iron, vitamin C, and potassium.
  • Nori's daily need coverage for vitamin A is 65% more.
  • Pumpkin flowers have 12 times more magnesium than nori. Pumpkin flowers have 24mg of magnesium, while nori has 2mg.

The food varieties used in the comparison are Pumpkin flowers, raw and Seaweed, laver, raw.

Infographic

Pumpkin flowers vs Nori 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%
Nori
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1100%
Contains less SodiumSodium -89.6%
Contains more CalciumCalcium +79.5%
Contains more PotassiumPotassium +105.8%
Contains more IronIron +157.1%
Contains more PhosphorusPhosphorus +18.4%
~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%
Nori
11
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin CVitamin C +39.3%
Contains more Vitamin AVitamin A +168%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +494.7%
Contains more Vitamin B3Vitamin B3 +113%
Contains more FolateFolate +147.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Nori DV% diff.
Manganese 0.988mg 43%
Vitamin B2 0.075mg 0.446mg 29%
Copper 0.264mg 29%
Folate 59µg 146µg 22%
Vitamin A 97µg 260µg 18%
Iron 0.7mg 1.8mg 14%
Vitamin C 28mg 39mg 12%
Vitamin B6 0.159mg 12%
Protein 1.03g 5.81g 10%
Zinc 1.05mg 10%
Vitamin B5 0.521mg 10%
Vitamin E 1mg 7%
Vitamin B3 0.69mg 1.47mg 5%
Vitamin B1 0.042mg 0.098mg 5%
Potassium 173mg 356mg 5%
Magnesium 24mg 2mg 5%
Calcium 39mg 70mg 3%
Vitamin K 4µg 3%
Sodium 5mg 48mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.004g 0.11g 1%
Calories 15kcal 35kcal 1%
Phosphorus 49mg 58mg 1%
Fiber 0.3g 1%
Carbs 3.28g 5.11g 1%
Fats 0.07g 0.28g 0%
Net carbs 3.28g 4.81g N/A
Sugar 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.036g 0.061g 0%
Monounsaturated fat 0.009g 0.025g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g 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
Nori
4
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more WaterWater +11.9%
Contains more ProteinProtein +464.1%
Contains more FatsFats +300%
Contains more CarbsCarbs +55.8%
Contains more OtherOther +702.1%

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
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -41%
Contains more Mono. FatMonounsaturated fat +177.8%
Contains more Poly. FatPolyunsaturated fat +2650%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.