Pumpkin flowers vs. Watercress — In-Depth Nutrition Comparison
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What are the differences between pumpkin flowers and watercress?
- Pumpkin flowers are higher in folate and iron, yet watercress is higher in vitamin A, vitamin C, and calcium.
- Watercress's daily need coverage for vitamin A is 25% more.
- Pumpkin flowers have 7 times more folate than watercress. While pumpkin flowers have 59µg of folate, watercress has only 9µg.
We used Pumpkin flowers, raw and Watercress, raw types in this article.
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 MagnesiumMagnesium | +14.3% |
| Contains more IronIron | +250% |
| Contains less SodiumSodium | -87.8% |
| Contains more CalciumCalcium | +207.7% |
| Contains more PotassiumPotassium | +90.8% |
| Contains more PhosphorusPhosphorus | +22.4% |
| Contains more SeleniumSelenium | +28.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +245% |
| Contains more FolateFolate | +555.6% |
| Contains more Vitamin CVitamin C | +53.6% |
| Contains more Vitamin AVitamin A | +64.9% |
| Contains more Vitamin B1Vitamin B1 | +114.3% |
| Contains more Vitamin B2Vitamin B2 | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 28mg | 43mg | 17% |
| Folate | 59µg | 9µg | 13% |
| Manganese | 0.244mg | 11% | |
| Vitamin B6 | 0.129mg | 10% | |
| Copper | 0.077mg | 9% | |
| Calcium | 39mg | 120mg | 8% |
| Vitamin A | 97µg | 160µg | 7% |
| Vitamin E | 1mg | 7% | |
| Iron | 0.7mg | 0.2mg | 6% |
| Vitamin B5 | 0.31mg | 6% | |
| Potassium | 173mg | 330mg | 5% |
| Vitamin B1 | 0.042mg | 0.09mg | 4% |
| Vitamin B2 | 0.075mg | 0.12mg | 3% |
| Protein | 1.03g | 2.3g | 3% |
| Vitamin B3 | 0.69mg | 0.2mg | 3% |
| Sodium | 5mg | 41mg | 2% |
| Phosphorus | 49mg | 60mg | 2% |
| Choline | 9mg | 2% | |
| Fiber | 0.5g | 2% | |
| Zinc | 0.11mg | 1% | |
| Magnesium | 24mg | 21mg | 1% |
| Carbs | 3.28g | 1.29g | 1% |
| Calories | 15kcal | 11kcal | 0% |
| Fats | 0.07g | 0.1g | 0% |
| Net carbs | 3.28g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Selenium | 0.7µg | 0.9µg | 0% |
| Saturated fat | 0.036g | 0.027g | 0% |
| Monounsaturated fat | 0.009g | 0.008g | 0% |
| Polyunsaturated fat | 0.004g | 0.035g | 0% |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
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:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more CarbsCarbs | +154.3% |
| Contains more ProteinProtein | +123.3% |
| Contains more FatsFats | +42.9% |
| Contains more OtherOther | +155.3% |
~equal in
Water
~95.11g
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +12.5% |
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Poly. FatPolyunsaturated fat | +775% |
