Pumpkin flowers vs. Wakame — In-Depth Nutrition Comparison
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A recap on differences between pumpkin flowers and wakame
- Pumpkin flowers are higher in vitamin A and vitamin C, yet wakame is higher in folate, magnesium, iron, vitamin B2, calcium, and vitamin B3.
- Wakame covers your daily sodium needs 38% more than pumpkin flowers.
- Pumpkin flowers contain 9 times more vitamin C than wakame. While pumpkin flowers contain 28mg of vitamin C, wakame contains only 3mg.
- The amount of sodium in pumpkin flowers is lower.
Food varieties used in this article are Pumpkin flowers, raw and Seaweed, wakame, raw.
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 more PotassiumPotassium | +246% |
| Contains less SodiumSodium | -99.4% |
| Contains more MagnesiumMagnesium | +345.8% |
| Contains more CalciumCalcium | +284.6% |
| Contains more IronIron | +211.4% |
| Contains more PhosphorusPhosphorus | +63.3% |
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 | +833.3% |
| Contains more Vitamin AVitamin A | +438.9% |
| Contains more Vitamin B1Vitamin B1 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +206.7% |
| Contains more Vitamin B3Vitamin B3 | +131.9% |
| Contains more FolateFolate | +232.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 61% | |
| Sodium | 5mg | 872mg | 38% |
| Folate | 59µg | 196µg | 34% |
| Copper | 0.284mg | 32% | |
| Vitamin C | 28mg | 3mg | 28% |
| Magnesium | 24mg | 107mg | 20% |
| Iron | 0.7mg | 2.18mg | 19% |
| Vitamin B5 | 0.697mg | 14% | |
| Vitamin B2 | 0.075mg | 0.23mg | 12% |
| Calcium | 39mg | 150mg | 11% |
| Vitamin A | 97µg | 18µg | 9% |
| Vitamin E | 1mg | 7% | |
| Vitamin B3 | 0.69mg | 1.6mg | 6% |
| Potassium | 173mg | 50mg | 4% |
| Protein | 1.03g | 3.03g | 4% |
| Phosphorus | 49mg | 80mg | 4% |
| Vitamin K | 5.3µg | 4% | |
| Zinc | 0.38mg | 3% | |
| Choline | 13.9mg | 3% | |
| Calories | 15kcal | 45kcal | 2% |
| Vitamin B1 | 0.042mg | 0.06mg | 2% |
| Fiber | 0.5g | 2% | |
| Carbs | 3.28g | 9.14g | 2% |
| Fats | 0.07g | 0.64g | 1% |
| Polyunsaturated fat | 0.004g | 0.218g | 1% |
| Net carbs | 3.28g | 8.64g | N/A |
| Sugar | 0.65g | N/A | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B6 | 0.002mg | 0% | |
| Saturated fat | 0.036g | 0.13g | 0% |
| Monounsaturated fat | 0.009g | 0.058g | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | N/A |
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:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
| Contains more WaterWater | +19% |
| Contains more ProteinProtein | +194.2% |
| Contains more FatsFats | +814.3% |
| Contains more CarbsCarbs | +178.7% |
| Contains more OtherOther | +1431.9% |
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
| Contains less Sat. FatSaturated fat | -72.3% |
| Contains more Mono. FatMonounsaturated fat | +544.4% |
| Contains more Poly. FatPolyunsaturated fat | +5350% |
