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  6. Sweet potato vs. Pumpkin flowers

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

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The main differences between sweet potatoes and pumpkin flowers

  • Sweet potatoes are richer in vitamin A, potassium, and vitamin B1, yet pumpkin flowers are richer in folate and vitamin C.
  • Daily need coverage for vitamin A for sweet potatoes is 345% higher.
  • Sweet potatoes contain 3 times more potassium than pumpkin flowers. Sweet potatoes contain 475mg of potassium, while pumpkin flowers contain 173mg.

Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Pumpkin flowers, raw.

Infographic

Sweet 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 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 MagnesiumMagnesium +12.5%
Contains more PotassiumPotassium +174.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -86.1%
Contains more SeleniumSelenium +250%
~equal in Calcium ~39mg
~equal in Iron ~0.7mg
~equal in Phosphorus ~49mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 +890.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +154.8%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +115.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +42.9%
Contains more FolateFolate +883.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Pumpkin flowers DV% diff.
Vitamin A 961µg 97µg 96%
Vitamin B6 0.286mg 22%
Manganese 0.497mg 22%
Vitamin B5 0.884mg 18%
Copper 0.161mg 18%
Folate 6µg 59µg 13%
Fiber 3.3g 13%
Vitamin C 19.6mg 28mg 9%
Potassium 475mg 173mg 9%
Carbs 20.71g 3.28g 6%
Vitamin B1 0.107mg 0.042mg 5%
Vitamin B3 1.487mg 0.69mg 5%
Vitamin E 0.71mg 5%
Calories 90kcal 15kcal 4%
Starch 7.05g 3%
Zinc 0.32mg 3%
Protein 2.01g 1.03g 2%
Vitamin K 2.3µg 2%
Vitamin B2 0.106mg 0.075mg 2%
Choline 13.1mg 2%
Selenium 0.2µg 0.7µg 1%
Sodium 36mg 5mg 1%
Phosphorus 54mg 49mg 1%
Polyunsaturated fat 0.092g 0.004g 1%
Magnesium 27mg 24mg 1%
Fructose 0.5g 1%
Fats 0.15g 0.07g 0%
Net carbs 17.41g 3.28g N/A
Calcium 38mg 39mg 0%
Iron 0.69mg 0.7mg 0%
Sugar 6.48g N/A
Saturated fat 0.052g 0.036g 0%
Monounsaturated fat 0.002g 0.009g 0%
Tryptophan 0.04mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 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 +95.1%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +531.4%
Contains more OtherOther +187.2%
Contains more WaterWater +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 Poly. FatPolyunsaturated fat +2200%
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +350%

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.