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.
- Winter squash covers your daily vitamin A needs 66% more than pumpkin flowers.
- 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 more MagnesiumMagnesium | +84.6% |
| Contains more CalciumCalcium | +77.3% |
| Contains more IronIron | +59.1% |
| Contains more PhosphorusPhosphorus | +157.9% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +39.3% |
| Contains less SodiumSodium | -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 more Vitamin CVitamin C | +191.7% |
| Contains more Vitamin B1Vitamin B1 | +162.5% |
| Contains more Vitamin B2Vitamin B2 | +11.9% |
| Contains more Vitamin B3Vitamin B3 | +39.4% |
| Contains more FolateFolate | +195% |
| Contains more Vitamin AVitamin A | +169.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 28mg | 9.6mg | 20% |
| Vitamin A | 97µg | 261µg | 18% |
| Vitamin B6 | 0.161mg | 12% | |
| Fiber | 2.8g | 11% | |
| Folate | 59µg | 20µg | 10% |
| Copper | 0.082mg | 9% | |
| Manganese | 0.187mg | 8% | |
| Vitamin B5 | 0.234mg | 5% | |
| Phosphorus | 49mg | 19mg | 4% |
| Vitamin K | 4.4µg | 4% | |
| Iron | 0.7mg | 0.44mg | 3% |
| Magnesium | 24mg | 13mg | 3% |
| Potassium | 173mg | 241mg | 2% |
| Calcium | 39mg | 22mg | 2% |
| Zinc | 0.22mg | 2% | |
| Carbs | 3.28g | 8.85g | 2% |
| Choline | 10.6mg | 2% | |
| Vitamin B1 | 0.042mg | 0.016mg | 2% |
| Vitamin B3 | 0.69mg | 0.495mg | 1% |
| Polyunsaturated fat | 0.004g | 0.147g | 1% |
| Calories | 15kcal | 37kcal | 1% |
| Vitamin B2 | 0.075mg | 0.067mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Protein | 1.03g | 0.89g | 0% |
| Fats | 0.07g | 0.35g | 0% |
| Net carbs | 3.28g | 6.05g | N/A |
| Sugar | 3.3g | N/A | |
| Sodium | 5mg | 1mg | 0% |
| Saturated fat | 0.036g | 0.072g | 0% |
| Monounsaturated fat | 0.009g | 0.026g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.035mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.033mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.035mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.017mg | 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:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +15.7% |
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +169.8% |
| Contains more OtherOther | +48.9% |
~equal in
Water
~89.21g
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
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +188.9% |
| Contains more Poly. FatPolyunsaturated fat | +3575% |
