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Red potato vs. Pumpkin flowers — In-Depth Nutrition Comparison

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The main differences between red potato and pumpkin flowers

  • Red potato is richer in potassium and vitamin B3, yet pumpkin flowers are richer in vitamin C, vitamin A, and folate.
  • Daily need coverage for vitamin C for pumpkin flowers is 17% higher.
  • Red potato contains 3 times more potassium than pumpkin flowers. Red potato contains 545mg of potassium, while pumpkin flowers contain 173mg.

Food types used in this article are Potatoes, red, flesh and skin, baked and Pumpkin flowers, raw.

Infographic

Red potato 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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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 MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +215%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +46.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +333.3%
Contains less SodiumSodium -58.3%
~equal in Iron ~0.7mg

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +71.4%
Contains more Vitamin B3Vitamin B3 +131.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +122.2%
Contains more Vitamin AVitamin A +9600%
Contains more Vitamin B2Vitamin B2 +50%
Contains more FolateFolate +118.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 ProteinProtein +123.3%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +497.3%
Contains more OtherOther +174.5%
Contains more WaterWater +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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
Contains less Sat. FatSaturated fat -27.8%
Contains more Poly. FatPolyunsaturated fat +975%
Contains more Mono. FatMonounsaturated fat +350%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red potato Pumpkin flowers
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red potato Pumpkin flowers DV% diff.
Copper 0.174mg 19%
Vitamin C 12.6mg 28mg 17%
Vitamin B6 0.212mg 16%
Vitamin A 1µg 97µg 11%
Potassium 545mg 173mg 11%
Folate 27µg 59µg 8%
Manganese 0.173mg 8%
Vitamin B5 0.341mg 7%
Fiber 1.8g 7%
Vitamin B3 1.595mg 0.69mg 6%
Starch 15.15g 6%
Carbs 19.59g 3.28g 5%
Calories 89kcal 15kcal 4%
Zinc 0.4mg 4%
Choline 18.9mg 3%
Protein 2.3g 1.03g 3%
Vitamin B1 0.072mg 0.042mg 3%
Phosphorus 72mg 49mg 3%
Calcium 9mg 39mg 3%
Vitamin B2 0.05mg 0.075mg 2%
Vitamin K 2.8µg 2%
Fructose 0.44g 1%
Vitamin E 0.08mg 1%
Selenium 0.7µg 1%
Magnesium 28mg 24mg 1%
Fats 0.15g 0.07g 0%
Net carbs 17.79g 3.28g N/A
Iron 0.7mg 0.7mg 0%
Sugar 1.43g N/A
Sodium 12mg 5mg 0%
Saturated fat 0.026g 0.036g 0%
Monounsaturated fat 0.002g 0.009g 0%
Polyunsaturated fat 0.043g 0.004g 0%
Tryptophan 0.023mg 0%
Threonine 0.075mg 0%
Isoleucine 0.074mg 0%
Leucine 0.109mg 0%
Lysine 0.12mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.091mg 0%
Valine 0.115mg 0%
Histidine 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Pumpkin flowers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
16%
Red potato
16%
Pumpkin flowers
Minerals Daily Need Coverage Score
22%
Red potato
10%
Pumpkin flowers

Comparison summary

Which food is richer in minerals?
Red potato
Red potato is relatively richer in minerals
Which food is lower in Saturated fat?
Red potato
Red potato is lower in Saturated fat (difference - 0.01g)
Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 89)
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 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.

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.