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  6. Onion vs. Pumpkin leaves

Onion vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Significant differences between Onion and Pumpkin leaves

  • The amount of Iron, Vitamin A RAE, Phosphorus, Copper, Manganese, Potassium, Vitamin B2, Vitamin B6, Magnesium, and Vitamin B3 in Pumpkin leaves are higher than in Onion.
  • Pumpkin leaves covers your daily Iron needs 25% more than Onion.

Specific food types used in this comparison are Onions, raw and Pumpkin leaves, raw.

Infographic

Onion vs Pumpkin leaves 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
1
:
9
Pumpkin leaves
Pumpkin leaves
Contains less Sodium -63.6%
Contains more Calcium +69.6%
Contains more Iron +957.1%
Contains more Magnesium +280%
Contains more Phosphorus +258.6%
Contains more Potassium +198.6%
Contains more Zinc +17.6%
Contains more Copper +241%
Contains more Manganese +175.2%
Contains more Selenium +80%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains less Sodium -63.6%
Contains more Calcium +69.6%
Contains more Iron +957.1%
Contains more Magnesium +280%
Contains more Phosphorus +258.6%
Contains more Potassium +198.6%
Contains more Zinc +17.6%
Contains more Copper +241%
Contains more Manganese +175.2%
Contains more Selenium +80%

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
3
:
7
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin B5 +192.9%
Contains more Vitamin A +97000%
Contains more Vitamin C +48.6%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +374.1%
Contains more Vitamin B3 +693.1%
Contains more Vitamin B6 +72.5%
Contains more Folate +89.5%
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 leaves
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% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin B5 +192.9%
Contains more Vitamin A +97000%
Contains more Vitamin C +48.6%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +374.1%
Contains more Vitamin B3 +693.1%
Contains more Vitamin B6 +72.5%
Contains more Folate +89.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +300.9%
Contains more Protein +186.4%
Contains more Fats +300%
Contains more Other +254.3%
Equal in Water - 92.88
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +300.9%
Contains more Protein +186.4%
Contains more Fats +300%
Contains more Other +254.3%
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +29.4%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +29.4%

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 leaves
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Pumpkin leaves Opinion
Net carbs 7.64g 2.33g Onion
Protein 1.1g 3.15g Pumpkin leaves
Fats 0.1g 0.4g Pumpkin leaves
Carbs 9.34g 2.33g Onion
Calories 40kcal 19kcal Onion
Fructose 1.29g Onion
Sugar 4.24g Pumpkin leaves
Fiber 1.7g Onion
Calcium 23mg 39mg Pumpkin leaves
Iron 0.21mg 2.22mg Pumpkin leaves
Magnesium 10mg 38mg Pumpkin leaves
Phosphorus 29mg 104mg Pumpkin leaves
Potassium 146mg 436mg Pumpkin leaves
Sodium 4mg 11mg Onion
Zinc 0.17mg 0.2mg Pumpkin leaves
Copper 0.039mg 0.133mg Pumpkin leaves
Manganese 0.129mg 0.355mg Pumpkin leaves
Selenium 0.5µg 0.9µg Pumpkin leaves
Vitamin A 2IU 1942IU Pumpkin leaves
Vitamin A RAE 0µg 97µg Pumpkin leaves
Vitamin E 0.02mg Onion
Vitamin C 7.4mg 11mg Pumpkin leaves
Vitamin B1 0.046mg 0.094mg Pumpkin leaves
Vitamin B2 0.027mg 0.128mg Pumpkin leaves
Vitamin B3 0.116mg 0.92mg Pumpkin leaves
Vitamin B5 0.123mg 0.042mg Onion
Vitamin B6 0.12mg 0.207mg Pumpkin leaves
Folate 19µg 36µg Pumpkin leaves
Vitamin K 0.4µg Onion
Tryptophan 0.014mg 0.041mg Pumpkin leaves
Threonine 0.021mg 0.156mg Pumpkin leaves
Isoleucine 0.014mg 0.156mg Pumpkin leaves
Leucine 0.025mg 0.318mg Pumpkin leaves
Lysine 0.039mg 0.2mg Pumpkin leaves
Methionine 0.002mg 0.054mg Pumpkin leaves
Phenylalanine 0.025mg 0.171mg Pumpkin leaves
Valine 0.021mg 0.181mg Pumpkin leaves
Histidine 0.014mg 0.05mg Pumpkin leaves
Saturated Fat 0.042g 0.207g Onion
Monounsaturated Fat 0.013g 0.052g Pumpkin leaves
Polyunsaturated fat 0.017g 0.022g Pumpkin leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Pumpkin leaves
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 leaves
Minerals Daily Need Coverage Score
8%
Onion
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 15)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin leaves
Pumpkin leaves is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.165g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.