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Pumpkin flowers vs. Shallot — In-Depth Nutrition Comparison

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Summary of differences between pumpkin flowers and shallot

  • Pumpkin flowers have more vitamin A, vitamin C, and folate; however, shallot is higher in iron.
  • Pumpkin flowers cover your daily need for vitamin A, 39% more than shallot.
  • Pumpkin flowers have 4 times more vitamin C than shallot. While pumpkin flowers have 28mg of vitamin C, shallot has only 8mg.

These are the specific foods used in this comparison Pumpkin flowers, raw and Shallots, raw.

Infographic

Pumpkin flowers vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +14.3%
Contains less SodiumSodium -58.3%
Contains more PotassiumPotassium +93.1%
Contains more IronIron +71.4%
Contains more PhosphorusPhosphorus +22.4%
Contains more SeleniumSelenium +71.4%
~equal in Calcium ~37mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +245%
Contains more FolateFolate +73.5%
Contains more Vitamin B1Vitamin B1 +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Shallot DV% diff.
Vitamin B6 0.345mg 27%
Vitamin C 28mg 8mg 22%
Fiber 3.2g 13%
Manganese 0.292mg 13%
Vitamin A 97µg 0µg 11%
Copper 0.088mg 10%
Iron 0.7mg 1.2mg 6%
Folate 59µg 34µg 6%
Vitamin B5 0.29mg 6%
Potassium 173mg 334mg 5%
Carbs 3.28g 16.8g 5%
Zinc 0.4mg 4%
Vitamin B2 0.075mg 0.02mg 4%
Vitamin B3 0.69mg 0.2mg 3%
Protein 1.03g 2.5g 3%
Calories 15kcal 72kcal 3%
Choline 11.3mg 2%
Vitamin B1 0.042mg 0.06mg 2%
Phosphorus 49mg 60mg 2%
Selenium 0.7µg 1.2µg 1%
Magnesium 24mg 21mg 1%
Vitamin K 0.8µg 1%
Fats 0.07g 0.1g 0%
Net carbs 3.28g 13.6g N/A
Calcium 39mg 37mg 0%
Sugar 7.87g N/A
Sodium 5mg 12mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.036g 0.017g 0%
Monounsaturated fat 0.009g 0.014g 0%
Polyunsaturated fat 0.004g 0.039g 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more WaterWater +19.2%
Contains more ProteinProtein +142.7%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +412.2%
Contains more OtherOther +70.2%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +55.6%
Contains more Poly. FatPolyunsaturated fat +875%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.