Pumpkin flowers vs. Winter squash — In-Depth Nutrition Comparison
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Significant differences between Pumpkin flowers and Winter squash
- Pumpkin flowers have more Vitamin C, and Folate, however, Winter squash is richer in Vitamin A RAE.
- Pumpkin flowers covers your daily Vitamin C needs 20% more than Winter squash.
- Winter squash has 3 times less Folate than Pumpkin flowers. Pumpkin flowers have 59µg of Folate, while Winter squash has 20µg.
Specific food types used in this comparison are Pumpkin flowers, raw and Squash, winter, all varieties, cooked, baked, without salt.
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
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Calcium
+77.3%
Contains
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Iron
+59.1%
Contains
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Magnesium
+84.6%
Contains
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Phosphorus
+157.9%
Contains
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Selenium
+75%
Contains
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Potassium
+39.3%
Contains
less
Sodium
-80%
Contains
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Calcium
+77.3%
Contains
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Iron
+59.1%
Contains
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Magnesium
+84.6%
Contains
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Phosphorus
+157.9%
Contains
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Selenium
+75%
Contains
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Potassium
+39.3%
Contains
less
Sodium
-80%
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
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Vitamin C
+191.7%
Contains
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Vitamin B1
+162.5%
Contains
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Vitamin B2
+11.9%
Contains
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Vitamin B3
+39.4%
Contains
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Folate
+195%
Contains
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Vitamin A
+168.3%
Contains
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Vitamin C
+191.7%
Contains
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Vitamin B1
+162.5%
Contains
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Vitamin B2
+11.9%
Contains
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Vitamin B3
+39.4%
Contains
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Folate
+195%
Contains
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Vitamin A
+168.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+15.7%
Contains
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Fats
+400%
Contains
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Carbs
+169.8%
Contains
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Other
+48.9%
Equal in Water - 89.21
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Contains
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Protein
+15.7%
Contains
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Fats
+400%
Contains
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Carbs
+169.8%
Contains
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Other
+48.9%
Equal in Water - 89.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-50%
Contains
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Monounsaturated Fat
+188.9%
Contains
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Polyunsaturated fat
+3575%
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Saturated Fat:
0.072 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.147 g
Contains
less
Saturated Fat
-50%
Contains
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Monounsaturated Fat
+188.9%
Contains
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Polyunsaturated fat
+3575%
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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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.28g | 6.05g |
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| Protein | 1.03g | 0.89g |
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| Fats | 0.07g | 0.35g |
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| Carbs | 3.28g | 8.85g |
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| Calories | 15kcal | 37kcal |
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| Sugar | 3.3g |
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| Fiber | 2.8g |
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| Calcium | 39mg | 22mg |
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| Iron | 0.7mg | 0.44mg |
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| Magnesium | 24mg | 13mg |
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| Phosphorus | 49mg | 19mg |
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| Potassium | 173mg | 241mg |
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| Sodium | 5mg | 1mg |
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| Zinc | 0.22mg |
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| Copper | 0.082mg |
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| Manganese | 0.187mg |
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| Selenium | 0.7µg | 0.4µg |
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| Vitamin A | 1947IU | 5223IU |
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| Vitamin A RAE | 97µg | 261µg |
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| Vitamin E | 0.12mg |
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| Vitamin C | 28mg | 9.6mg |
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| Vitamin B1 | 0.042mg | 0.016mg |
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| Vitamin B2 | 0.075mg | 0.067mg |
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| Vitamin B3 | 0.69mg | 0.495mg |
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| Vitamin B5 | 0.234mg |
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| Vitamin B6 | 0.161mg |
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| Folate | 59µg | 20µg |
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| Vitamin K | 4.4µg |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.035mg |
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| Leucine | 0.05mg |
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| Lysine | 0.033mg |
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| Methionine | 0.011mg |
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| Phenylalanine | 0.035mg |
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| Valine | 0.038mg |
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| Histidine | 0.017mg |
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| Saturated Fat | 0.036g | 0.072g |
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| Monounsaturated Fat | 0.009g | 0.026g |
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| Polyunsaturated fat | 0.004g | 0.147g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
25%
38%
Minerals Daily Need Coverage Score
10%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Pumpkin flowers is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.