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Welsh onion vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Welsh onion
Welsh onion contains less Sugars (difference - 0.58g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 36)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.015g)
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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Welsh onion Pumpkin
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Welsh onion Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
82
Welsh onion
53
Pumpkin
Mineral Summary Score
12
Welsh 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
:
Contains more Iron +52.5%
Contains more Magnesium +91.7%
Contains more Zinc +62.5%
Contains more Phosphorus +11.4%
Contains more Calcium +16.7%
Contains more Potassium +60.4%
Contains more Copper +81.4%
Contains less Sodium -94.1%
Contains more Iron +52.5%
Contains more Magnesium +91.7%
Contains more Zinc +62.5%
Contains more Phosphorus +11.4%
Contains more Calcium +16.7%
Contains more Potassium +60.4%
Contains more Copper +81.4%
Contains less Sodium -94.1%

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
:
Contains more Vitamin C +200%
Contains more Vitamin B6 +18%
Contains more Vitamin K +17481.8%
Contains more Vitamin A +633.9%
Contains more Vitamin E +107.8%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +76.3%
Equal in Vitamin B1 - 0.05
Contains more Vitamin C +200%
Contains more Vitamin B6 +18%
Contains more Vitamin K +17481.8%
Contains more Vitamin A +633.9%
Contains more Vitamin E +107.8%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +76.3%
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
11%
Welsh onion
6%
Pumpkin
Carbohydrates
7%
Welsh onion
7%
Pumpkin
Fats
2%
Welsh 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 Welsh onion Pumpkin Opinion
Calories 34 26 Welsh onion
Protein 1.9 1 Welsh onion
Fats 0.4 0.1 Welsh onion
Vitamin C 27 9 Welsh onion
Carbs 6.5 6.5
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.8 Welsh onion
Calcium 18 21 Pumpkin
Potassium 212 340 Pumpkin
Magnesium 23 12 Welsh onion
Sugars 2.18 2.76 Pumpkin
Fiber 2.4 0.5 Welsh onion
Copper 0.07 0.127 Pumpkin
Zinc 0.52 0.32 Welsh onion
Starch
Phosphorus 49 44 Welsh onion
Sodium 17 1 Pumpkin
Vitamin A 1160 8513 Pumpkin
Vitamin E 0.51 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.09 0.11 Pumpkin
Vitamin B3 0.4 0.6 Pumpkin
Vitamin B5 0.169 0.298 Pumpkin
Vitamin B6 0.072 0.061 Welsh onion
Vitamin B12 0 0
Vitamin K 193.4 1.1 Welsh onion
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.067 0.052 Pumpkin
Monounsaturated Fat 0.056 0.013 Welsh onion
Polyunsaturated fat 0.156 0.005 Welsh onion
Tryptophan 0.021 0.012 Welsh onion
Threonine 0.074 0.029 Welsh onion
Isoleucine 0.081 0.031 Welsh onion
Leucine 0.113 0.046 Welsh onion
Lysine 0.095 0.054 Welsh onion
Methionine 0.021 0.011 Welsh onion
Phenylalanine 0.061 0.032 Welsh onion
Valine 0.084 0.035 Welsh onion
Histidine 0.033 0.016 Welsh onion
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.