Pumpkin flowers vs. Sauerkraut — In-Depth Nutrition Comparison
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A recap on differences between Pumpkin flowers and Sauerkraut
- Pumpkin flowers are higher in Vitamin C, Vitamin A RAE, and Folate, yet Sauerkraut is higher in Iron.
- Sauerkraut covers your daily Sodium needs 29% more than Pumpkin flowers.
- Pumpkin flowers contain 97 times more Vitamin A RAE than Sauerkraut. While Pumpkin flowers contain 97µg of Vitamin A RAE, Sauerkraut contains only 1µg.
- The amount of Sodium in Pumpkin flowers are lower.
Food varieties used in this article are Pumpkin flowers, raw and Sauerkraut, canned, solids and liquids.
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.
Contains
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Calcium
+30%
Contains
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Magnesium
+84.6%
Contains
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Phosphorus
+145%
Contains
less
Sodium
-99.2%
Contains
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Selenium
+16.7%
Contains
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Iron
+110%
Equal in Potassium - 170
Contains
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Calcium
+30%
Contains
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Magnesium
+84.6%
Contains
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Phosphorus
+145%
Contains
less
Sodium
-99.2%
Contains
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Selenium
+16.7%
Contains
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Iron
+110%
Equal in Potassium - 170
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
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Vitamin A
+10716.7%
Contains
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Vitamin C
+90.5%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+240.9%
Contains
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Vitamin B3
+382.5%
Contains
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Folate
+145.8%
Contains
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Vitamin A
+10716.7%
Contains
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Vitamin C
+90.5%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+240.9%
Contains
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Vitamin B3
+382.5%
Contains
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Folate
+145.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+13.2%
Contains
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Fats
+100%
Contains
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Carbs
+30.5%
Contains
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Other
+357.4%
Equal in Water - 92.52
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+13.2%
Contains
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Fats
+100%
Contains
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Carbs
+30.5%
Contains
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Other
+357.4%
Equal in Water - 92.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+44.4%
Contains
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Polyunsaturated fat
+1575%
Equal in Saturated Fat - 0.034
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Contains
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Monounsaturated Fat
+44.4%
Contains
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Polyunsaturated fat
+1575%
Equal in Saturated Fat - 0.034
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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| 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 price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.28g | 1.38g |
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| Protein | 1.03g | 0.91g |
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| Fats | 0.07g | 0.14g |
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| Carbs | 3.28g | 4.28g |
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| Calories | 15kcal | 19kcal |
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| Fructose | 0.04g |
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| Sugar | 1.78g |
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| Fiber | 2.9g |
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| Calcium | 39mg | 30mg |
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| Iron | 0.7mg | 1.47mg |
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| Magnesium | 24mg | 13mg |
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| Phosphorus | 49mg | 20mg |
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| Potassium | 173mg | 170mg |
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| Sodium | 5mg | 661mg |
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| Zinc | 0.19mg |
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| Copper | 0.096mg |
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| Manganese | 0.151mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin A | 1947IU | 18IU |
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| Vitamin A RAE | 97µg | 1µg |
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| Vitamin E | 0.14mg |
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| Vitamin C | 28mg | 14.7mg |
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| Vitamin B1 | 0.042mg | 0.021mg |
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| Vitamin B2 | 0.075mg | 0.022mg |
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| Vitamin B3 | 0.69mg | 0.143mg |
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| Vitamin B5 | 0.093mg |
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| Vitamin B6 | 0.13mg |
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| Folate | 59µg | 24µg |
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| Vitamin K | 13µg |
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| Tryptophan | 0.008mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.036g | 0.034g |
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| Monounsaturated Fat | 0.009g | 0.013g |
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| Polyunsaturated fat | 0.004g | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
25%
13%
Minerals Daily Need Coverage Score
10%
24%
Comparison summary
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 656mg)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin flowers is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.