Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin vs. Pumpkin flowers — In-Depth Nutrition Comparison

Compare

How are pumpkins and pumpkin flowers different?

  • Pumpkins are higher in vitamin A; however, pumpkin flowers are richer in vitamin C and folate.
  • Daily need coverage for vitamin A for pumpkins is 76% higher.

Pumpkin, cooked, boiled, drained, without salt and Pumpkin flowers, raw are the varieties used in this article.

Infographic

Pumpkin vs Pumpkin flowers infographic
Infographic link

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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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%
Contains more PotassiumPotassium +32.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +160%
Contains more IronIron +22.8%
Contains more PhosphorusPhosphorus +63.3%
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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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%
Contains more Vitamin AVitamin A +196.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +495.7%
Contains more Vitamin B1Vitamin B1 +35.5%
Contains more Vitamin B3Vitamin B3 +67.1%
Contains more FolateFolate +555.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Pumpkin flowers DV% diff.
Vitamin C 4.7mg 28mg 26%
Vitamin A 288µg 97µg 21%
Folate 9µg 59µg 13%
Copper 0.091mg 10%
Vitamin E 0.8mg 5%
Vitamin B5 0.201mg 4%
Manganese 0.089mg 4%
Fiber 1.1g 4%
Magnesium 9mg 24mg 4%
Phosphorus 30mg 49mg 3%
Vitamin B6 0.044mg 3%
Potassium 230mg 173mg 2%
Iron 0.57mg 0.7mg 2%
Vitamin B3 0.413mg 0.69mg 2%
Calcium 15mg 39mg 2%
Zinc 0.23mg 2%
Vitamin K 0.8µg 1%
Carbs 4.9g 3.28g 1%
Choline 6.2mg 1%
Selenium 0.2µg 0.7µg 1%
Protein 0.72g 1.03g 1%
Vitamin B1 0.031mg 0.042mg 1%
Calories 20kcal 15kcal 0%
Fats 0.07g 0.07g 0%
Net carbs 3.8g 3.28g N/A
Sugar 2.08g N/A
Sodium 1mg 5mg 0%
Vitamin B2 0.078mg 0.075mg 0%
Saturated fat 0.037g 0.036g 0%
Monounsaturated fat 0.009g 0.009g 0%
Polyunsaturated fat 0.004g 0.004g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more CarbsCarbs +49.4%
Contains more OtherOther +31.9%
Contains more ProteinProtein +43.1%
~equal in Fats ~0.07g
~equal in Water ~95.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
~equal in Saturated fat ~0.036g
~equal in Monounsaturated fat ~0.009g
~equal in Polyunsaturated fat ~0.004g

People also compare

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.