Pumpkin flowers vs. Sweet potato — In-Depth Nutrition Comparison
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The main differences between pumpkin flowers and sweet potatoes
- Pumpkin flowers are richer in folate and vitamin C, yet sweet potatoes are richer in vitamin A, potassium, and vitamin B1.
- Daily need coverage for vitamin A for sweet potatoes is 96% higher.
- Pumpkin flowers contain 10 times more folate than sweet potatoes. Pumpkin flowers contain 59µg of folate, while sweet potatoes contain 6µg.
Food types used in this article are Pumpkin flowers, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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 less SodiumSodium | -86.1% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +12.5% |
| Contains more PotassiumPotassium | +174.6% |
| Contains more PhosphorusPhosphorus | +10.2% |
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 more Vitamin CVitamin C | +42.9% |
| Contains more FolateFolate | +883.3% |
| Contains more Vitamin AVitamin A | +890.7% |
| Contains more Vitamin B1Vitamin B1 | +154.8% |
| Contains more Vitamin B2Vitamin B2 | +41.3% |
| Contains more Vitamin B3Vitamin B3 | +115.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more WaterWater | +25.6% |
| Contains more ProteinProtein | +95.1% |
| Contains more FatsFats | +114.3% |
| Contains more CarbsCarbs | +531.4% |
| Contains more OtherOther | +187.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -30.8% |
| Contains more Mono. FatMonounsaturated fat | +350% |
| Contains more Poly. FatPolyunsaturated fat | +2200% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 97µg | 961µg | 96% |
| Vitamin B6 | 0.286mg | 22% | |
| Manganese | 0.497mg | 22% | |
| Vitamin B5 | 0.884mg | 18% | |
| Copper | 0.161mg | 18% | |
| Folate | 59µg | 6µg | 13% |
| Fiber | 3.3g | 13% | |
| Vitamin C | 28mg | 19.6mg | 9% |
| Potassium | 173mg | 475mg | 9% |
| Carbs | 3.28g | 20.71g | 6% |
| Vitamin B1 | 0.042mg | 0.107mg | 5% |
| Vitamin B3 | 0.69mg | 1.487mg | 5% |
| Vitamin E | 0.71mg | 5% | |
| Calories | 15kcal | 90kcal | 4% |
| Starch | 7.05g | 3% | |
| Zinc | 0.32mg | 3% | |
| Protein | 1.03g | 2.01g | 2% |
| Vitamin K | 2.3µg | 2% | |
| Vitamin B2 | 0.075mg | 0.106mg | 2% |
| Choline | 13.1mg | 2% | |
| Selenium | 0.7µg | 0.2µg | 1% |
| Sodium | 5mg | 36mg | 1% |
| Phosphorus | 49mg | 54mg | 1% |
| Polyunsaturated fat | 0.004g | 0.092g | 1% |
| Magnesium | 24mg | 27mg | 1% |
| Fructose | 0.5g | 1% | |
| Fats | 0.07g | 0.15g | 0% |
| Net carbs | 3.28g | 17.41g | N/A |
| Calcium | 39mg | 38mg | 0% |
| Iron | 0.7mg | 0.69mg | 0% |
| Sugar | 6.48g | N/A | |
| Saturated fat | 0.036g | 0.052g | 0% |
| Monounsaturated fat | 0.009g | 0.002g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.107mg | 0% | |
| Isoleucine | 0.07mg | 0% | |
| Leucine | 0.118mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.037mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
16%
47%
Minerals Daily Need Coverage Score
10%
25%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Pumpkin flowers is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 70)
Which food is cheaper?
Pumpkin flowers is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)