Pumpkin flowers vs. Russet potato — In-Depth Nutrition Comparison
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Important differences between pumpkin flowers and russet potatoes
- Pumpkin flowers have more vitamin A, vitamin C, and folate; however, russet potatoes have more potassium.
- Pumpkin flowers' daily need coverage for vitamin A is 39% more.
- Pumpkin flowers have 3 times more vitamin C than russet potatoes. Pumpkin flowers have 28mg of vitamin C, while russet potatoes have 8.3mg.
The food varieties used in the comparison are Pumpkin flowers, raw and Potatoes, Russet, flesh, and skin, baked.
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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 CalciumCalcium | +116.7% |
| Contains less SodiumSodium | -64.3% |
| Contains more SeleniumSelenium | +40% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +217.9% |
| Contains more IronIron | +52.9% |
| Contains more PhosphorusPhosphorus | +44.9% |
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.
| Contains more Vitamin CVitamin C | +237.3% |
| Contains more Vitamin AVitamin A | +9600% |
| Contains more Vitamin B2Vitamin B2 | +56.3% |
| Contains more FolateFolate | +126.9% |
| Contains more Vitamin B1Vitamin B1 | +59.5% |
| Contains more Vitamin B3Vitamin B3 | +95.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.354mg | 27% | |
| Vitamin C | 28mg | 8.3mg | 22% |
| Copper | 0.107mg | 12% | |
| Vitamin A | 97µg | 1µg | 11% |
| Potassium | 173mg | 550mg | 11% |
| Manganese | 0.228mg | 10% | |
| Fiber | 2.3g | 9% | |
| Vitamin B5 | 0.38mg | 8% | |
| Folate | 59µg | 26µg | 8% |
| Starch | 17.45g | 7% | |
| Carbs | 3.28g | 21.44g | 6% |
| Iron | 0.7mg | 1.07mg | 5% |
| Vitamin B3 | 0.69mg | 1.348mg | 4% |
| Calories | 15kcal | 97kcal | 4% |
| Protein | 1.03g | 2.63g | 3% |
| Zinc | 0.35mg | 3% | |
| Phosphorus | 49mg | 71mg | 3% |
| Choline | 15mg | 3% | |
| Vitamin K | 2µg | 2% | |
| Vitamin B2 | 0.075mg | 0.048mg | 2% |
| Vitamin B1 | 0.042mg | 0.067mg | 2% |
| Calcium | 39mg | 18mg | 2% |
| Magnesium | 24mg | 30mg | 1% |
| Fats | 0.07g | 0.13g | 0% |
| Net carbs | 3.28g | 19.14g | N/A |
| Sugar | 1.08g | N/A | |
| Sodium | 5mg | 14mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Selenium | 0.7µg | 0.5µg | 0% |
| Saturated fat | 0.036g | 0.032g | 0% |
| Monounsaturated fat | 0.009g | 0.003g | 0% |
| Polyunsaturated fat | 0.004g | 0.054g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.137mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Fructose | 0.32g | 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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more WaterWater | +27.8% |
| Contains more ProteinProtein | +155.3% |
| Contains more FatsFats | +85.7% |
| Contains more CarbsCarbs | +553.7% |
| Contains more OtherOther | +187.2% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains less Sat. FatSaturated fat | -11.1% |
| Contains more Poly. FatPolyunsaturated fat | +1250% |
