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Pumpkin flowers vs. Poblano — In-Depth Nutrition Comparison

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The main differences between pumpkin flowers and poblano

  • Pumpkin flowers are richer in vitamin C, yet poblano is richer in vitamin A, vitamin B2, iron, potassium, vitamin B3, phosphorus, magnesium, and vitamin B1.
  • Daily need coverage for vitamin A for poblano is 370% higher.
  • Pumpkin flowers contain 14 times more vitamin C than poblano. Pumpkin flowers contain 28mg of vitamin C, while poblano contains 2mg.
  • Pumpkin flowers contain less saturated fat.

Food types used in this article are Pumpkin flowers, raw and Peppers, ancho, dried.

Infographic

Pumpkin flowers vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains less SodiumSodium -88.4%
Contains more MagnesiumMagnesium +370.8%
Contains more CalciumCalcium +56.4%
Contains more PotassiumPotassium +1293.6%
Contains more IronIron +1461.4%
Contains more PhosphorusPhosphorus +310.2%
Contains more SeleniumSelenium +314.3%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +953.6%
Contains more Vitamin B1Vitamin B1 +326.2%
Contains more Vitamin B2Vitamin B2 +2906.7%
Contains more Vitamin B3Vitamin B3 +828%
Contains more FolateFolate +16.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +320.5%
Contains more ProteinProtein +1051.5%
Contains more FatsFats +11614.3%
Contains more CarbsCarbs +1467.7%
Contains more OtherOther +1153.2%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +5366.7%
Contains more Poly. FatPolyunsaturated fat +112675%

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

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Poblano DV% diff.
Vitamin B6 3.535mg 272%
Vitamin B2 0.075mg 2.255mg 168%
Iron 0.7mg 10.93mg 128%
Vitamin A 97µg 1022µg 103%
Fiber 21.6g 86%
Potassium 173mg 2411mg 66%
Manganese 1.279mg 56%
Copper 0.508mg 56%
Vitamin B5 1.993mg 40%
Vitamin B3 0.69mg 6.403mg 36%
Polyunsaturated fat 0.004g 4.511g 30%
Vitamin C 28mg 2mg 29%
Protein 1.03g 11.86g 22%
Phosphorus 49mg 201mg 22%
Magnesium 24mg 113mg 21%
Carbs 3.28g 51.42g 16%
Zinc 1.42mg 13%
Fats 0.07g 8.2g 13%
Calories 15kcal 281kcal 13%
Vitamin B1 0.042mg 0.179mg 11%
Selenium 0.7µg 2.9µg 4%
Saturated fat 0.036g 0.82g 4%
Folate 59µg 69µg 3%
Sodium 5mg 43mg 2%
Calcium 39mg 61mg 2%
Monounsaturated fat 0.009g 0.492g 1%
Net carbs 3.28g 29.82g N/A
Tryptophan 0.155mg 0%
Threonine 0.425mg 0%
Isoleucine 0.373mg 0%
Leucine 0.605mg 0%
Lysine 0.515mg 0%
Methionine 0.142mg 0%
Phenylalanine 0.361mg 0%
Valine 0.489mg 0%
Histidine 0.232mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Poblano
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
155%
Poblano
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
120%
Poblano

Comparison summary

Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated fat (difference - 0.784g)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $7)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.