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  6. Onion vs. Pumpkin flowers

Onion vs. Pumpkin flowers — In-Depth Nutrition Comparison

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How are Onion and Pumpkin flowers different?

  • Pumpkin flowers are higher than Onion in Vitamin C, Vitamin A RAE, Folate, and Iron.
  • Pumpkin flowers covers your daily need of Vitamin C 23% more than Onion.

Onions, raw and Pumpkin flowers, raw types were used in this article.

Infographic

Onion vs Pumpkin flowers 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.
Onion
Onion
4
:
6
Pumpkin flowers
Pumpkin flowers
Contains less Sodium -20%
Contains more Calcium +69.6%
Contains more Iron +233.3%
Contains more Magnesium +140%
Contains more Phosphorus +69%
Contains more Potassium +18.5%
Contains more Selenium +40%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Pumpkin flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains less Sodium -20%
Contains more Calcium +69.6%
Contains more Iron +233.3%
Contains more Magnesium +140%
Contains more Phosphorus +69%
Contains more Potassium +18.5%
Contains more Selenium +40%

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.
Onion
Onion
5
:
5
Pumpkin flowers
Pumpkin flowers
Contains more Vitamin A +97250%
Contains more Vitamin C +278.4%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +494.8%
Contains more Folate +210.5%
Equal in Vitamin B1 - 0.042
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Pumpkin flowers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Contains more Vitamin A +97250%
Contains more Vitamin C +278.4%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +494.8%
Contains more Folate +210.5%
Equal in Vitamin B1 - 0.042

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
:
2
Pumpkin flowers
Pumpkin flowers
Contains more Fats +42.9%
Contains more Carbs +184.8%
Contains more Other +34.3%
Equal in Protein - 1.03
Equal in Water - 95.15
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Pumpkin flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Fats +42.9%
Contains more Carbs +184.8%
Contains more Other +34.3%
Equal in Protein - 1.03
Equal in Water - 95.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +325%
Contains less Saturated Fat -14.3%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Pumpkin flowers
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +325%
Contains less Saturated Fat -14.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Pumpkin flowers
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion Pumpkin flowers Opinion
Net carbs 7.64g 3.28g Onion
Protein 1.1g 1.03g Onion
Fats 0.1g 0.07g Onion
Carbs 9.34g 3.28g Onion
Calories 40kcal 15kcal Onion
Fructose 1.29g Onion
Sugar 4.24g Pumpkin flowers
Fiber 1.7g Onion
Calcium 23mg 39mg Pumpkin flowers
Iron 0.21mg 0.7mg Pumpkin flowers
Magnesium 10mg 24mg Pumpkin flowers
Phosphorus 29mg 49mg Pumpkin flowers
Potassium 146mg 173mg Pumpkin flowers
Sodium 4mg 5mg Onion
Zinc 0.17mg Onion
Copper 0.039mg Onion
Manganese 0.129mg Onion
Selenium 0.5µg 0.7µg Pumpkin flowers
Vitamin A 2IU 1947IU Pumpkin flowers
Vitamin A RAE 0µg 97µg Pumpkin flowers
Vitamin E 0.02mg Onion
Vitamin C 7.4mg 28mg Pumpkin flowers
Vitamin B1 0.046mg 0.042mg Onion
Vitamin B2 0.027mg 0.075mg Pumpkin flowers
Vitamin B3 0.116mg 0.69mg Pumpkin flowers
Vitamin B5 0.123mg Onion
Vitamin B6 0.12mg Onion
Folate 19µg 59µg Pumpkin flowers
Vitamin K 0.4µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g 0.036g Pumpkin flowers
Monounsaturated Fat 0.013g 0.009g Onion
Polyunsaturated fat 0.017g 0.004g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Pumpkin flowers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Onion
25%
Pumpkin flowers
Minerals Daily Need Coverage Score
8%
Onion
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 4.24g)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 15)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin flowers
Pumpkin flowers is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.