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Onion vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin
Pumpkin contains less Sugars (difference - 1.48g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Pumpkin
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Onion Pumpkin
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Onion
53
Pumpkin
Mineral Summary Score
6
Onion
12
Pumpkin

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
1
:
Contains more Iron +281%
Contains more Potassium +132.9%
Contains more Magnesium +20%
Contains more Copper +225.6%
Contains more Zinc +88.2%
Contains more Phosphorus +51.7%
Contains less Sodium -75%
Equal in Calcium - 21
Contains more Iron +281%
Contains more Potassium +132.9%
Contains more Magnesium +20%
Contains more Copper +225.6%
Contains more Zinc +88.2%
Contains more Phosphorus +51.7%
Contains less Sodium -75%
Equal in Calcium - 21

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
1
:
Contains more Vitamin B6 +96.7%
Contains more Vitamin C +21.6%
Contains more Vitamin A +425550%
Contains more Vitamin E +5200%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +142.3%
Contains more Vitamin K +175%
Equal in Vitamin B1 - 0.05
Contains more Vitamin B6 +96.7%
Contains more Vitamin C +21.6%
Contains more Vitamin A +425550%
Contains more Vitamin E +5200%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +142.3%
Contains more Vitamin K +175%
Equal in Vitamin B1 - 0.05

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Onion
6%
Pumpkin
Carbohydrates
9%
Onion
7%
Pumpkin
Fats
0%
Onion
0%
Pumpkin

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Onion Pumpkin Opinion
Calories 40 26 Onion
Protein 1.1 1 Onion
Fats 0.1 0.1
Vitamin C 7.4 9 Pumpkin
Carbs 9.34 6.5 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.8 Pumpkin
Calcium 23 21 Onion
Potassium 146 340 Pumpkin
Magnesium 10 12 Pumpkin
Sugars 4.24 2.76 Onion
Fiber 1.7 0.5 Onion
Copper 0.039 0.127 Pumpkin
Zinc 0.17 0.32 Pumpkin
Starch 0 Onion
Phosphorus 29 44 Pumpkin
Sodium 4 1 Pumpkin
Vitamin A 2 8513 Pumpkin
Vitamin E 0.02 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.046 0.05 Pumpkin
Vitamin B2 0.027 0.11 Pumpkin
Vitamin B3 0.116 0.6 Pumpkin
Vitamin B5 0.123 0.298 Pumpkin
Vitamin B6 0.12 0.061 Onion
Vitamin B12 0 0
Vitamin K 0.4 1.1 Pumpkin
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.042 0.052 Onion
Monounsaturated Fat 0.013 0.013
Polyunsaturated fat 0.017 0.005 Onion
Tryptophan 0.014 0.012 Onion
Threonine 0.021 0.029 Pumpkin
Isoleucine 0.014 0.031 Pumpkin
Leucine 0.025 0.046 Pumpkin
Lysine 0.039 0.054 Pumpkin
Methionine 0.002 0.011 Pumpkin
Phenylalanine 0.025 0.032 Pumpkin
Valine 0.021 0.035 Pumpkin
Histidine 0.014 0.016 Pumpkin
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.