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% |
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% |
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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| Lower in Saturated fat |
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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 Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
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% |
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%
74%
Minerals Daily Need Coverage Score
10%
18%
Comparison summary
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.009g)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)