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Summer squash vs. Pumpkin flowers — In-Depth Nutrition Comparison

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What are the differences between summer squash and pumpkin flowers?

  • Summer squash is higher in vitamin B2, yet pumpkin flowers are higher in vitamin A, vitamin C, and folate.
  • Pumpkin flowers' daily need coverage for vitamin A is 35% more.
  • Summer squash has 2 times more vitamin B2 than pumpkin flowers. While summer squash has 0.142mg of vitamin B2, pumpkin flowers have only 0.075mg.

We used Squash, summer, all varieties, raw and Pumpkin flowers, raw types in this article.

Infographic

Summer squash vs Pumpkin flowers 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 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 +51.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +160%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +28.9%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 +14.3%
Contains more Vitamin B2Vitamin B2 +89.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +64.7%
Contains more Vitamin AVitamin A +870%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more FolateFolate +103.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Pumpkin flowers DV% diff.
Vitamin B6 0.218mg 17%
Vitamin C 17mg 28mg 12%
Vitamin A 10µg 97µg 10%
Manganese 0.175mg 8%
Folate 29µg 59µg 8%
Copper 0.051mg 6%
Vitamin B2 0.142mg 0.075mg 5%
Iron 0.35mg 0.7mg 4%
Fiber 1.1g 4%
Vitamin K 3µg 3%
Vitamin B5 0.155mg 3%
Potassium 262mg 173mg 3%
Zinc 0.29mg 3%
Magnesium 17mg 24mg 2%
Calcium 15mg 39mg 2%
Phosphorus 38mg 49mg 2%
Fructose 0.95g 1%
Choline 6.7mg 1%
Polyunsaturated fat 0.089g 0.004g 1%
Vitamin B3 0.487mg 0.69mg 1%
Vitamin B1 0.048mg 0.042mg 1%
Vitamin E 0.12mg 1%
Selenium 0.2µg 0.7µg 1%
Calories 16kcal 15kcal 0%
Protein 1.21g 1.03g 0%
Fats 0.18g 0.07g 0%
Carbs 3.35g 3.28g 0%
Net carbs 2.25g 3.28g N/A
Sugar 2.2g N/A
Sodium 2mg 5mg 0%
Saturated fat 0.044g 0.036g 0%
Monounsaturated fat 0.016g 0.009g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 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 ProteinProtein +17.5%
Contains more FatsFats +157.1%
Contains more OtherOther +31.9%
~equal in Carbs ~3.28g
~equal in Water ~95.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +2125%
Contains less Sat. FatSaturated fat -18.2%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.