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Pumpkin flowers vs. Seaweed — In-Depth Nutrition Comparison

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Differences between pumpkin flowers and seaweed

  • Pumpkin flowers have more vitamin C and vitamin A, while seaweed has more folate, iron, magnesium, calcium, and vitamin B2.
  • Seaweed's daily need coverage for folate is 30% higher.
  • Seaweed contains 16 times less vitamin A than pumpkin flowers. Pumpkin flowers contain 97µg of vitamin A, while seaweed contains 6µg.
  • The amount of sodium in pumpkin flowers is lower.

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

Infographic

Pumpkin flowers vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +94.4%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +404.2%
Contains more CalciumCalcium +330.8%
Contains more IronIron +307.1%
~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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin AVitamin A +1516.7%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +205.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +16.6%
Contains more ProteinProtein +63.1%
Contains more FatsFats +700%
Contains more CarbsCarbs +191.8%
Contains more OtherOther +1306.4%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +988.9%
Contains more Poly. FatPolyunsaturated fat +1075%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin flowers Seaweed
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Seaweed DV% diff.
Vitamin K 66µg 55%
Folate 59µg 180µg 30%
Vitamin C 28mg 3mg 28%
Iron 0.7mg 2.85mg 27%
Magnesium 24mg 121mg 23%
Copper 0.13mg 14%
Calcium 39mg 168mg 13%
Vitamin B5 0.642mg 13%
Zinc 1.23mg 11%
Sodium 5mg 233mg 10%
Vitamin A 97µg 6µg 10%
Manganese 0.2mg 9%
Vitamin B2 0.075mg 0.15mg 6%
Vitamin E 0.87mg 6%
Fiber 1.3g 5%
Choline 12.8mg 2%
Carbs 3.28g 9.57g 2%
Potassium 173mg 89mg 2%
Calories 15kcal 43kcal 1%
Saturated fat 0.036g 0.247g 1%
Vitamin B3 0.69mg 0.47mg 1%
Vitamin B1 0.042mg 0.05mg 1%
Protein 1.03g 1.68g 1%
Phosphorus 49mg 42mg 1%
Fats 0.07g 0.56g 1%
Net carbs 3.28g 8.27g N/A
Sugar 0.6g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B6 0.002mg 0%
Monounsaturated fat 0.009g 0.098g 0%
Polyunsaturated fat 0.004g 0.047g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Pumpkin flowers
33%
Seaweed
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
41%
Seaweed

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 228mg)
Which food is lower in Saturated fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated fat (difference - 0.211g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.