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Pumpkin flowers vs. Rutabagas — In-Depth Nutrition Comparison

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Differences between pumpkin flowers and rutabagas

  • Rutabagas contain less vitamin A and folate than pumpkin flowers.
  • Pumpkin flowers' daily need coverage for vitamin A is 39% higher.
  • Rutabagas contain 3 times less folate than pumpkin flowers. Pumpkin flowers contain 59µg of folate, while rutabagas contain 21µg.

The food types used in this comparison are Pumpkin flowers, raw and Rutabagas, raw.

Infographic

Pumpkin flowers vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +59.1%
Contains less SodiumSodium -58.3%
Contains more CalciumCalcium +10.3%
Contains more PotassiumPotassium +76.3%
~equal in Phosphorus ~53mg
~equal in Selenium ~0.7µg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin CVitamin C +12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more FolateFolate +181%
Contains more Vitamin B1Vitamin B1 +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Rutabagas DV% diff.
Vitamin A 97µg 0µg 11%
Folate 59µg 21µg 10%
Fiber 2.3g 9%
Vitamin B6 0.1mg 8%
Manganese 0.131mg 6%
Vitamin B1 0.042mg 0.09mg 4%
Copper 0.032mg 4%
Potassium 173mg 305mg 4%
Vitamin B2 0.075mg 0.04mg 3%
Iron 0.7mg 0.44mg 3%
Vitamin B5 0.16mg 3%
Choline 14.1mg 3%
Vitamin C 28mg 25mg 3%
Vitamin E 0.3mg 2%
Carbs 3.28g 8.62g 2%
Zinc 0.24mg 2%
Fructose 1.61g 2%
Polyunsaturated fat 0.004g 0.088g 1%
Calories 15kcal 37kcal 1%
Magnesium 24mg 20mg 1%
Phosphorus 49mg 53mg 1%
Protein 1.03g 1.08g 0%
Fats 0.07g 0.16g 0%
Net carbs 3.28g 6.32g N/A
Calcium 39mg 43mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 5mg 12mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.69mg 0.7mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.036g 0.027g 0%
Monounsaturated fat 0.009g 0.025g 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more FatsFats +128.6%
Contains more CarbsCarbs +162.8%
Contains more OtherOther +51.1%
~equal in Protein ~1.08g
~equal in Water ~89.43g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +177.8%
Contains more Poly. FatPolyunsaturated fat +2100%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.