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Pumpkin flowers vs. Tomatillo — In-Depth Nutrition Comparison

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Significant differences between pumpkin flowers and tomatillos

  • Pumpkin flowers have more vitamin A, vitamin C, and folate; however, tomatillos are richer in vitamin B3.
  • Pumpkin flowers cover your daily vitamin A needs 37% more than tomatillos.
  • Tomatillos have 8 times less folate than pumpkin flowers. Pumpkin flowers have 59µg of folate, while tomatillos have 7µg.

Specific food types used in this comparison are Pumpkin flowers, raw and Tomatillos, raw.

Infographic

Pumpkin flowers vs Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +457.1%
Contains more IronIron +12.9%
Contains more PhosphorusPhosphorus +25.6%
Contains more SeleniumSelenium +40%
Contains more PotassiumPotassium +54.9%
Contains less SodiumSodium -80%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin CVitamin C +139.3%
Contains more Vitamin AVitamin A +1516.7%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more FolateFolate +742.9%
Contains more Vitamin B3Vitamin B3 +168.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Tomatillo DV% diff.
Manganese 153mg 6652%
Vitamin C 28mg 11.7mg 18%
Folate 59µg 7µg 13%
Vitamin A 97µg 6µg 10%
Copper 0.079mg 9%
Vitamin K 10.1µg 8%
Fiber 1.9g 8%
Vitamin B3 0.69mg 1.85mg 7%
Vitamin B6 0.056mg 4%
Vitamin B2 0.075mg 0.035mg 3%
Polyunsaturated fat 0.004g 0.417g 3%
Vitamin B5 0.15mg 3%
Vitamin E 0.38mg 3%
Calcium 39mg 7mg 3%
Potassium 173mg 268mg 3%
Zinc 0.22mg 2%
Choline 7.6mg 1%
Calories 15kcal 32kcal 1%
Phosphorus 49mg 39mg 1%
Iron 0.7mg 0.62mg 1%
Magnesium 24mg 20mg 1%
Carbs 3.28g 5.84g 1%
Fats 0.07g 1.02g 1%
Protein 1.03g 0.96g 0%
Net carbs 3.28g 3.94g N/A
Sugar 3.93g N/A
Sodium 5mg 1mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B1 0.042mg 0.044mg 0%
Saturated fat 0.036g 0.139g 0%
Monounsaturated fat 0.009g 0.155g 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more FatsFats +1357.1%
Contains more CarbsCarbs +78%
Contains more OtherOther +17%
~equal in Protein ~0.96g
~equal in Water ~91.63g

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Mono. FatMonounsaturated fat +1622.2%
Contains more Poly. FatPolyunsaturated fat +10325%

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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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.