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Pumpkin flowers vs. Winter melon — In-Depth Nutrition Comparison

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How are pumpkin flowers and winter melon different?

  • Pumpkin flowers have more vitamin A, vitamin C, and folate than winter melon.
  • Daily need coverage for vitamin A for pumpkin flowers is 39% higher.
  • Pumpkin flowers contain 29 times more potassium than winter melon. While pumpkin flowers contain 173mg of potassium, winter melon contains only 6mg.
  • Pumpkin flowers have less sodium.

Pumpkin flowers, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Pumpkin flowers vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +2783.3%
Contains more IronIron +75%
Contains more PhosphorusPhosphorus +157.9%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +250%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +115.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more FolateFolate +1080%
Contains more Vitamin B2Vitamin B2 +46.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Winter melon DV% diff.
Vitamin C 28mg 13mg 17%
Folate 59µg 5µg 14%
Fiber 2.9g 12%
Vitamin A 97µg 0µg 11%
Zinc 0.61mg 6%
Potassium 173mg 6mg 5%
Sodium 5mg 111mg 5%
Iron 0.7mg 0.4mg 4%
Phosphorus 49mg 19mg 4%
Vitamin B6 0.035mg 3%
Magnesium 24mg 10mg 3%
Copper 0.023mg 3%
Manganese 0.058mg 3%
Vitamin B5 0.133mg 3%
Vitamin B2 0.075mg 0.11mg 3%
Calcium 39mg 19mg 2%
Vitamin B3 0.69mg 0.4mg 2%
Polyunsaturated fat 0.004g 0.087g 1%
Protein 1.03g 0.4g 1%
Selenium 0.7µg 0.2µg 1%
Calories 15kcal 13kcal 0%
Fats 0.07g 0.2g 0%
Carbs 3.28g 3g 0%
Net carbs 3.28g 0.1g N/A
Vitamin B1 0.042mg 0.04mg 0%
Saturated fat 0.036g 0.016g 0%
Monounsaturated fat 0.009g 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +157.5%
Contains more OtherOther +56.7%
Contains more FatsFats +185.7%
~equal in Carbs ~3g
~equal in Water ~96.1g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -55.6%
Contains more Mono. FatMonounsaturated fat +311.1%
Contains more Poly. FatPolyunsaturated fat +2075%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.