Russet potato vs. Pumpkin flowers — In-Depth Nutrition Comparison
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Important differences between russet potatoes and pumpkin flowers
- Russet potatoes have more potassium; however, pumpkin flowers have more vitamin C, vitamin A, and folate.
- Pumpkin flowers' daily need coverage for vitamin C is 22% more.
- Russet potatoes have 3 times more Potassium than pumpkin flowers. Russet potatoes have 550mg of Potassium, while pumpkin flowers have 173mg.
The food varieties used in the comparison are Potatoes, Russet, flesh and skin, baked and Pumpkin flowers, raw.
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 | +25% |
| Contains more PotassiumPotassium | +217.9% |
| Contains more IronIron | +52.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +44.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +116.7% |
| Contains less SodiumSodium | -64.3% |
| Contains more SeleniumSelenium | +40% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +59.5% |
| Contains more Vitamin B3Vitamin B3 | +95.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +237.3% |
| Contains more Vitamin AVitamin A | +19370% |
| Contains more Vitamin B2Vitamin B2 | +56.3% |
| Contains more FolateFolate | +126.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
| Contains more ProteinProtein | +155.3% |
| Contains more FatsFats | +85.7% |
| Contains more CarbsCarbs | +553.7% |
| Contains more OtherOther | +187.2% |
| Contains more WaterWater | +27.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -11.1% |
| Contains more Poly. FatPolyunsaturated fat | +1250% |
| Contains more Mono. FatMonounsaturated Fat | +200% |
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 15kcal |
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| Protein | 2.63g | 1.03g |
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| Fats | 0.13g | 0.07g |
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| Vitamin C | 8.3mg | 28mg |
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| Net carbs | 19.14g | 3.28g |
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| Carbs | 21.44g | 3.28g |
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| Magnesium | 30mg | 24mg |
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| Calcium | 18mg | 39mg |
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| Potassium | 550mg | 173mg |
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| Iron | 1.07mg | 0.7mg |
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| Sugar | 1.08g |
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| Fiber | 2.3g |
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| Copper | 0.107mg |
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| Zinc | 0.35mg |
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| Starch | 17.45g |
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| Phosphorus | 71mg | 49mg |
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| Sodium | 14mg | 5mg |
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| Vitamin A | 10IU | 1947IU |
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| Vitamin A | 1µg | 97µg |
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| Vitamin E | 0.07mg |
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| Manganese | 0.228mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin B1 | 0.067mg | 0.042mg |
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| Vitamin B2 | 0.048mg | 0.075mg |
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| Vitamin B3 | 1.348mg | 0.69mg |
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| Vitamin B5 | 0.38mg |
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| Vitamin B6 | 0.354mg |
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| Vitamin K | 2µg |
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| Folate | 26µg | 59µg |
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| Choline | 15mg |
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| Saturated Fat | 0.032g | 0.036g |
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| Monounsaturated Fat | 0.003g | 0.009g |
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| Polyunsaturated fat | 0.054g | 0.004g |
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| Tryptophan | 0.027mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.125mg |
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| Lysine | 0.137mg |
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| Methionine | 0.041mg |
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| Phenylalanine | 0.104mg |
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| Valine | 0.131mg |
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| Histidine | 0.044mg |
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| Fructose | 0.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
17%
23%
Minerals Daily Need Coverage Score
23%
10%
Comparison summary
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 82)
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.