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Taro vs. Pumpkin flowers — In-Depth Nutrition Comparison

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The main differences between taro and pumpkin flowers

  • Taro is richer in potassium, yet pumpkin flowers are richer in vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin A for pumpkin flowers is 37% higher.
  • Taro contains 3 times more potassium than pumpkin flowers. Taro contains 591mg of potassium, while pumpkin flowers contain 173mg.

Food types used in this article are Taro, raw and Pumpkin flowers, raw.

Infographic

Taro 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.
Taro
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
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 +37.5%
Contains more PotassiumPotassium +241.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +∞%
Contains more IronIron +27.3%
Contains less SodiumSodium -54.5%
~equal in Calcium ~39mg
~equal in Selenium ~0.7µg

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.
Taro
6
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
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 +126.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +522.2%
Contains more Vitamin AVitamin A +2325%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +15%
Contains more FolateFolate +168.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Pumpkin flowers DV% diff.
Vitamin C 4.5mg 28mg 26%
Vitamin B6 0.283mg 22%
Copper 0.172mg 19%
Manganese 0.383mg 17%
Vitamin E 2.38mg 16%
Fiber 4.1g 16%
Potassium 591mg 173mg 12%
Vitamin A 4µg 97µg 10%
Folate 22µg 59µg 9%
Carbs 26.46g 3.28g 8%
Vitamin B5 0.303mg 6%
Calories 112kcal 15kcal 5%
Phosphorus 84mg 49mg 5%
Vitamin B2 0.025mg 0.075mg 4%
Vitamin B1 0.095mg 0.042mg 4%
Choline 17.3mg 3%
Zinc 0.23mg 2%
Iron 0.55mg 0.7mg 2%
Magnesium 33mg 24mg 2%
Polyunsaturated fat 0.083g 0.004g 1%
Protein 1.5g 1.03g 1%
Vitamin B3 0.6mg 0.69mg 1%
Vitamin K 1µg 1%
Fats 0.2g 0.07g 0%
Net carbs 22.36g 3.28g N/A
Calcium 43mg 39mg 0%
Sugar 0.4g N/A
Sodium 11mg 5mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.041g 0.036g 0%
Monounsaturated fat 0.016g 0.009g 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
4
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 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 +45.6%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +706.7%
Contains more OtherOther +155.3%
Contains more WaterWater +34.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 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 +1975%
Contains less Sat. FatSaturated fat -12.2%

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.