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Pumpkin flowers vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the main differences between pumpkin flowers and yardlong beans?

  • Yardlong beans has less vitamin A and vitamin C than pumpkin flowers.
  • Pumpkin flowers' daily need coverage for vitamin A is 30% higher.
  • Pumpkin flowers have 2 times more vitamin C than yardlong beans. Pumpkin flowers have 28mg of vitamin C, while yardlong beans has 16.2mg.

We used Pumpkin flowers, raw and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Pumpkin flowers vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +12.8%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +40%
Contains more PhosphorusPhosphorus +16.3%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +114.3%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin CVitamin C +72.8%
Contains more Vitamin AVitamin A +321.7%
Contains more FolateFolate +31.1%
Contains more Vitamin B1Vitamin B1 +102.4%
Contains more Vitamin B2Vitamin B2 +32%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.63mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Yardlong beans DV% diff.
Vitamin C 28mg 16.2mg 13%
Manganese 0.201mg 9%
Vitamin A 97µg 23µg 8%
Copper 0.047mg 5%
Vitamin B1 0.042mg 0.085mg 4%
Folate 59µg 45µg 4%
Magnesium 24mg 42mg 4%
Iron 0.7mg 0.98mg 4%
Protein 1.03g 2.53g 3%
Potassium 173mg 290mg 3%
Zinc 0.36mg 3%
Vitamin B6 0.024mg 2%
Vitamin B2 0.075mg 0.099mg 2%
Calories 15kcal 47kcal 2%
Carbs 3.28g 9.18g 2%
Phosphorus 49mg 57mg 1%
Selenium 0.7µg 1.5µg 1%
Calcium 39mg 44mg 1%
Vitamin B5 0.051mg 1%
Fats 0.07g 0.1g 0%
Net carbs 3.28g 9.18g N/A
Sodium 5mg 4mg 0%
Vitamin B3 0.69mg 0.63mg 0%
Saturated fat 0.036g 0.026g 0%
Monounsaturated fat 0.009g 0.009g 0%
Polyunsaturated fat 0.004g 0.042g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 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% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +145.6%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +179.9%
Contains more OtherOther +53.2%
~equal in Water ~87.47g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Poly. FatPolyunsaturated fat +950%
~equal in Monounsaturated fat ~0.009g

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.