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  6. Pumpkin flowers vs. Cauliflower

Pumpkin flowers vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between pumpkin flowers and cauliflower

  • Pumpkin flowers have more vitamin A, while cauliflower has more vitamin C.
  • Cauliflower's daily need coverage for vitamin C is 22% higher.

The food types used in this comparison are Pumpkin flowers, raw and Cauliflower, raw.

Infographic

Pumpkin flowers vs Cauliflower infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +77.3%
Contains more IronIron +66.7%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +16.7%
Contains more PotassiumPotassium +72.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 93% 0% 32% 0% 11% 17% 13% 0% 0% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +36.1%
Contains more Vitamin CVitamin C +72.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Cauliflower DV% diff.
Vitamin C 28mg 48.2mg 22%
Vitamin B6 0.184mg 14%
Vitamin B5 0.667mg 13%
Vitamin K 15.5µg 13%
Vitamin A 97µg 0µg 11%
Fiber 2g 8%
Choline 44.3mg 8%
Manganese 0.155mg 7%
Potassium 173mg 299mg 4%
Iron 0.7mg 0.42mg 4%
Copper 0.039mg 4%
Protein 1.03g 1.92g 2%
Magnesium 24mg 15mg 2%
Calcium 39mg 22mg 2%
Zinc 0.27mg 2%
Calories 15kcal 25kcal 1%
Carbs 3.28g 4.97g 1%
Phosphorus 49mg 44mg 1%
Sodium 5mg 30mg 1%
Vitamin E 0.08mg 1%
Vitamin B1 0.042mg 0.05mg 1%
Vitamin B2 0.075mg 0.06mg 1%
Vitamin B3 0.69mg 0.507mg 1%
Folate 59µg 57µg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 6.9g 7.7g N/A
Calories per 10 g protein 146kcal 130kcal N/A
Weight per 100 calories 667g 400g N/A
Fats 0.07g 0.28g 0%
Net carbs 3.28g 2.97g N/A
Sugar 1.91g N/A
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.036g 0.13g 0%
Monounsaturated fat 0.009g 0.034g 0%
Polyunsaturated fat 0.004g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +86.4%
Contains more FatsFats +300%
Contains more CarbsCarbs +51.5%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +277.8%
Contains more Poly. FatPolyunsaturated fat +675%

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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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.