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Pumpkin flowers vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Important differences between pumpkin flowers and sun-dried tomato

  • Pumpkin flowers have more vitamin A; however, sun-dried tomato has more vitamin C, potassium, iron, vitamin B2, vitamin B3, magnesium, phosphorus, and vitamin B1.
  • Sun-dried tomato's daily need coverage for vitamin C is 82% more.
  • Pumpkin flowers have 2 times more vitamin A than sun-dried tomato. Pumpkin flowers have 1947IU of vitamin A, while sun-dried tomato has 1286IU.
  • Pumpkin flowers are lower in sodium.

The food varieties used in the comparison are Pumpkin flowers, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Pumpkin flowers vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +20.5%
Contains more PotassiumPotassium +804.6%
Contains more IronIron +282.9%
Contains more PhosphorusPhosphorus +183.7%
Contains more SeleniumSelenium +328.6%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +51.6%
Contains more FolateFolate +156.5%
Contains more Vitamin CVitamin C +263.6%
Contains more Vitamin B1Vitamin B1 +359.5%
Contains more Vitamin B2Vitamin B2 +410.7%
Contains more Vitamin B3Vitamin B3 +426.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Sun-dried tomato DV% diff.
Vitamin C 28mg 101.8mg 82%
Copper 0.473mg 53%
Potassium 173mg 1565mg 41%
Iron 0.7mg 2.68mg 25%
Vitamin B6 0.319mg 25%
Vitamin B2 0.075mg 0.383mg 24%
Fiber 5.8g 23%
Fats 0.07g 14.08g 22%
Monounsaturated fat 0.009g 8.663g 22%
Manganese 0.466mg 20%
Vitamin B3 0.69mg 3.63mg 18%
Magnesium 24mg 81mg 14%
Polyunsaturated fat 0.004g 2.06g 14%
Phosphorus 49mg 139mg 13%
Vitamin B1 0.042mg 0.193mg 13%
Sodium 5mg 266mg 11%
Vitamin B5 0.479mg 10%
Calories 15kcal 213kcal 10%
Folate 59µg 23µg 9%
Protein 1.03g 5.06g 8%
Saturated fat 0.036g 1.893g 8%
Zinc 0.78mg 7%
Carbs 3.28g 23.33g 7%
Selenium 0.7µg 3µg 4%
Vitamin A 97µg 64µg 4%
Calcium 39mg 47mg 1%
Net carbs 3.28g 17.53g N/A
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +76.8%
Contains more ProteinProtein +391.3%
Contains more FatsFats +20014.3%
Contains more CarbsCarbs +611.3%
Contains more OtherOther +687.2%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +96155.6%
Contains more Poly. FatPolyunsaturated fat +51400%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.