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Pumpkin flowers vs. Red potato — In-Depth Nutrition Comparison

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The main differences between pumpkin flowers and red potato

  • Pumpkin flowers are richer in vitamin A, vitamin C, and folate, yet red potato is richer in potassium and vitamin B3.
  • Daily need coverage for vitamin A for pumpkin flowers is 39% higher.
  • Pumpkin flowers contain 4 times more calcium than red potato. Pumpkin flowers contain 39mg of calcium, while red potato contains 9mg.

Food types used in this article are Pumpkin flowers, raw and Potatoes, red, flesh, and skin, baked.

Infographic

Pumpkin flowers vs Red 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +333.3%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +215%
Contains more PhosphorusPhosphorus +46.9%
~equal in Iron ~0.7mg

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin CVitamin C +122.2%
Contains more Vitamin AVitamin A +9600%
Contains more Vitamin B2Vitamin B2 +50%
Contains more FolateFolate +118.5%
Contains more Vitamin B1Vitamin B1 +71.4%
Contains more Vitamin B3Vitamin B3 +131.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Red potato DV% diff.
Copper 0.174mg 19%
Vitamin C 28mg 12.6mg 17%
Vitamin B6 0.212mg 16%
Vitamin A 97µg 1µg 11%
Potassium 173mg 545mg 11%
Folate 59µg 27µg 8%
Manganese 0.173mg 8%
Vitamin B5 0.341mg 7%
Fiber 1.8g 7%
Vitamin B3 0.69mg 1.595mg 6%
Starch 15.15g 6%
Carbs 3.28g 19.59g 5%
Calories 15kcal 89kcal 4%
Zinc 0.4mg 4%
Choline 18.9mg 3%
Protein 1.03g 2.3g 3%
Vitamin B1 0.042mg 0.072mg 3%
Phosphorus 49mg 72mg 3%
Calcium 39mg 9mg 3%
Vitamin B2 0.075mg 0.05mg 2%
Vitamin K 2.8µg 2%
Fructose 0.44g 1%
Vitamin E 0.08mg 1%
Selenium 0.7µg 1%
Magnesium 24mg 28mg 1%
Fats 0.07g 0.15g 0%
Net carbs 3.28g 17.79g N/A
Iron 0.7mg 0.7mg 0%
Sugar 1.43g N/A
Sodium 5mg 12mg 0%
Saturated fat 0.036g 0.026g 0%
Monounsaturated fat 0.009g 0.002g 0%
Polyunsaturated fat 0.004g 0.043g 0%
Tryptophan 0.023mg 0%
Threonine 0.075mg 0%
Isoleucine 0.074mg 0%
Leucine 0.109mg 0%
Lysine 0.12mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.091mg 0%
Valine 0.115mg 0%
Histidine 0.039mg 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% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more WaterWater +24.1%
Contains more ProteinProtein +123.3%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +497.3%
Contains more OtherOther +174.5%

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +350%
Contains less Sat. FatSaturated fat -27.8%
Contains more Poly. FatPolyunsaturated fat +975%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.