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 C, vitamin A, and folate; however, russet potatoes have more potassium.
- Pumpkin flowers' daily need coverage for vitamin C is 22% more.
- Pumpkin flowers have 97 times more vitamin A than russet potatoes. Pumpkin flowers have 97µg of vitamin A, while russet potatoes have 1µg.
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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
10%
23%
Comparison summary
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is lower in Saturated fat?
Russet potato is lower in Saturated fat (difference - 0.004g)
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 82)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.