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Pumpkin flowers vs. Potato — In-Depth Nutrition Comparison

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Significant differences between pumpkin flowers and potatoes

  • Pumpkin flowers have more vitamin A, vitamin C, and folate; however, potatoes are richer in potassium.
  • Pumpkin flowers cover your daily vitamin A needs 39% more than potatoes.
  • Potatoes have 3 times less vitamin C than pumpkin flowers. Pumpkin flowers have 28mg of vitamin C, while potatoes have 9.6mg.

Specific food types used in this comparison are Pumpkin flowers, raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

Pumpkin flowers vs Potato 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%
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +160%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +209.2%
Contains more IronIron +54.3%
Contains more PhosphorusPhosphorus +42.9%

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%
Potato
7
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +191.7%
Contains more Vitamin AVitamin A +9600%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more FolateFolate +110.7%
Contains more Vitamin B1Vitamin B1 +52.4%
Contains more Vitamin B3Vitamin B3 +104.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Potato DV% diff.
Vitamin B6 0.311mg 24%
Vitamin C 28mg 9.6mg 20%
Copper 0.118mg 13%
Vitamin A 97µg 1µg 11%
Potassium 173mg 535mg 11%
Manganese 0.219mg 10%
Fiber 2.2g 9%
Vitamin B5 0.376mg 8%
Folate 59µg 28µg 8%
Starch 17.27g 7%
Carbs 3.28g 21.15g 6%
Iron 0.7mg 1.08mg 5%
Vitamin B3 0.69mg 1.41mg 5%
Calories 15kcal 93kcal 4%
Protein 1.03g 2.5g 3%
Zinc 0.36mg 3%
Phosphorus 49mg 70mg 3%
Choline 14.8mg 3%
Vitamin K 2µg 2%
Vitamin B2 0.075mg 0.048mg 2%
Vitamin B1 0.042mg 0.064mg 2%
Calcium 39mg 15mg 2%
Selenium 0.7µg 0.4µg 1%
Magnesium 24mg 28mg 1%
Fats 0.07g 0.13g 0%
Net carbs 3.28g 18.95g N/A
Sugar 1.18g N/A
Sodium 5mg 10mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.036g 0.034g 0%
Monounsaturated fat 0.009g 0.003g 0%
Polyunsaturated fat 0.004g 0.057g 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0.34g 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
Potato
4
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more WaterWater +27.1%
Contains more ProteinProtein +142.7%
Contains more FatsFats +85.7%
Contains more CarbsCarbs +544.8%
Contains more OtherOther +183%

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
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +1325%
~equal in Saturated fat ~0.034g

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.