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  6. Pumpkin flowers, cooked, boiled, drained, without salt vs. Rapini

Pumpkin flowers, cooked, boiled, drained, without salt vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between pumpkin flowers, cooked, boiled, drained, without salt and rapini

  • Pumpkin flowers, cooked, boiled, drained, without salt has less vitamin K, vitamin A, vitamin C, iron, vitamin B1, vitamin E, folate, vitamin B6, vitamin B2, and fiber than rapini.
  • Rapini covers your daily need for vitamin K, 187% more than pumpkin flowers, cooked, boiled, drained, without salt.

These are the specific foods used in this comparison Pumpkin flowers, cooked, boiled, drained, without salt and Broccoli raab, raw.

Infographic

Pumpkin flowers, cooked, boiled, drained, without salt vs Rapini 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 18% 11% 9.4% 33% 33% 2.7% 15% 0.78% 0% 3.8%
Rapini
Rapini
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +13.6%
Contains more CopperCopper +138.1%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +191.9%
Contains more PotassiumPotassium +84.9%
Contains more IronIron +143.2%
Contains more ZincZinc +670%
Contains more PhosphorusPhosphorus +114.7%
Contains more SeleniumSelenium +42.9%

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 17% 29% 0.8% 0% 4.5% 7.4% 5.8% 0% 12% 0% 0% 31%
Rapini
Rapini
10
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62%
Contains more Vitamin CVitamin C +304%
Contains more Vitamin AVitamin A +50.6%
Contains more Vitamin EVitamin E +3950%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +303.1%
Contains more Vitamin B3Vitamin B3 +293.9%
Contains more Vitamin B6Vitamin B6 +242%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +102.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers, cooked, boiled, drained, without salt Rapini DV% diff.
Vitamin K 0µg 224µg 187%
Vitamin C 5mg 20.2mg 17%
Manganese 0.395mg 17%
Iron 0.88mg 2.14mg 16%
Vitamin B1 0.018mg 0.162mg 12%
Vitamin E 0.04mg 1.62mg 11%
Folate 41µg 83µg 11%
Vitamin B6 0.05mg 0.171mg 9%
Calcium 37mg 108mg 7%
Fiber 0.9g 2.7g 7%
Vitamin B2 0.032mg 0.129mg 7%
Copper 0.1mg 0.042mg 6%
Zinc 0.1mg 0.77mg 6%
Phosphorus 34mg 73mg 6%
Vitamin B3 0.31mg 1.221mg 6%
Vitamin B5 0.322mg 6%
Vitamin A 87µg 131µg 5%
Protein 1.09g 3.17g 4%
Potassium 106mg 196mg 3%
Fats 0.08g 0.49g 1%
Magnesium 25mg 22mg 1%
Sodium 6mg 33mg 1%
Selenium 0.7µg 1µg 1%
Choline 13.4mg 18.3mg 1%
Polyunsaturated fat 0.004g 0.13g 1%
Calories 15kcal 22kcal 0%
Net carbs 2.4g 0.15g N/A
Carbs 3.3g 2.85g 0%
Sugar 2.4g 0.38g N/A
Saturated fat 0.041g 0.05g 0%
Monounsaturated fat 0.01g 0.026g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.09 g
Fats: 0.08 g
Carbs: 3.3 g
Water: 95.2 g
Other: 0.33 g
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +15.8%
Contains more ProteinProtein +190.8%
Contains more FatsFats +512.5%
Contains more OtherOther +184.8%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
75% 18% 7%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -18%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +3150%

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, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169271/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.