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  6. Russet potato vs. Pumpkin flowers

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 A, vitamin C, and folate.
  • Pumpkin flowers' daily need coverage for vitamin A is 39% 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

Russet 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 +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.
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
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 +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 +9600%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more FolateFolate +126.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Pumpkin flowers DV% diff.
Vitamin B6 0.354mg 27%
Vitamin C 8.3mg 28mg 22%
Copper 0.107mg 12%
Vitamin A 1µg 97µg 11%
Potassium 550mg 173mg 11%
Manganese 0.228mg 10%
Fiber 2.3g 9%
Vitamin B5 0.38mg 8%
Folate 26µg 59µg 8%
Starch 17.45g 7%
Carbs 21.44g 3.28g 6%
Iron 1.07mg 0.7mg 5%
Vitamin B3 1.348mg 0.69mg 4%
Calories 97kcal 15kcal 4%
Protein 2.63g 1.03g 3%
Zinc 0.35mg 3%
Phosphorus 71mg 49mg 3%
Choline 15mg 3%
Vitamin K 2µg 2%
Vitamin B2 0.048mg 0.075mg 2%
Vitamin B1 0.067mg 0.042mg 2%
Calcium 18mg 39mg 2%
Magnesium 30mg 24mg 1%
Fats 0.13g 0.07g 0%
Net carbs 19.14g 3.28g N/A
Sugar 1.08g N/A
Sodium 14mg 5mg 0%
Vitamin E 0.07mg 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.032g 0.036g 0%
Monounsaturated fat 0.003g 0.009g 0%
Polyunsaturated fat 0.054g 0.004g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 -11.1%
Contains more Poly. FatPolyunsaturated fat +1250%
Contains more Mono. FatMonounsaturated fat +200%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.