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% |
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% |
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 Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
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 |
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 | Equal | |
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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%
26%
Minerals Daily Need Coverage Score
10%
65%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 867mg)
Which food is lower in Saturated fat?
Pumpkin flowers is lower in Saturated fat (difference - 0.094g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)