Winter squash vs. Pumpkin flowers — In-Depth Nutrition Comparison
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Significant differences between winter squash and pumpkin flowers
- Winter squash has more vitamin A; however, pumpkin flowers are richer in vitamin C and folate.
- Winter squash covers your daily vitamin A needs 66% more than pumpkin flowers.
Specific food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt 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 PotassiumPotassium | +39.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +84.6% |
| Contains more CalciumCalcium | +77.3% |
| Contains more IronIron | +59.1% |
| Contains more PhosphorusPhosphorus | +157.9% |
| Contains more SeleniumSelenium | +75% |
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 AVitamin A | +169.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +191.7% |
| Contains more Vitamin B1Vitamin B1 | +162.5% |
| Contains more Vitamin B2Vitamin B2 | +11.9% |
| Contains more Vitamin B3Vitamin B3 | +39.4% |
| Contains more FolateFolate | +195% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 9.6mg | 28mg | 20% |
| Vitamin A | 261µg | 97µg | 18% |
| Vitamin B6 | 0.161mg | 12% | |
| Fiber | 2.8g | 11% | |
| Folate | 20µg | 59µg | 10% |
| Copper | 0.082mg | 9% | |
| Manganese | 0.187mg | 8% | |
| Vitamin B5 | 0.234mg | 5% | |
| Phosphorus | 19mg | 49mg | 4% |
| Vitamin K | 4.4µg | 4% | |
| Iron | 0.44mg | 0.7mg | 3% |
| Magnesium | 13mg | 24mg | 3% |
| Potassium | 241mg | 173mg | 2% |
| Calcium | 22mg | 39mg | 2% |
| Zinc | 0.22mg | 2% | |
| Carbs | 8.85g | 3.28g | 2% |
| Choline | 10.6mg | 2% | |
| Vitamin B1 | 0.016mg | 0.042mg | 2% |
| Vitamin B3 | 0.495mg | 0.69mg | 1% |
| Polyunsaturated fat | 0.147g | 0.004g | 1% |
| Calories | 37kcal | 15kcal | 1% |
| Vitamin B2 | 0.067mg | 0.075mg | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Protein | 0.89g | 1.03g | 0% |
| Fats | 0.35g | 0.07g | 0% |
| Net carbs | 6.05g | 3.28g | N/A |
| Sugar | 3.3g | N/A | |
| Sodium | 1mg | 5mg | 0% |
| Saturated fat | 0.072g | 0.036g | 0% |
| Monounsaturated fat | 0.026g | 0.009g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.035mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.033mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.035mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.017mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +169.8% |
| Contains more OtherOther | +48.9% |
| Contains more ProteinProtein | +15.7% |
~equal in
Water
~95.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
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 | +188.9% |
| Contains more Poly. FatPolyunsaturated fat | +3575% |
| Contains less Sat. FatSaturated fat | -50% |
