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  6. Scallion vs. Pumpkin

Scallion vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between Scallion and Pumpkin

  • Scallion has more Vitamin K, Vitamin C, Folate, Iron, Fiber, and Calcium, however, Pumpkin has more Vitamin A RAE.
  • Daily need coverage for Vitamin K from Scallion is 172% higher.
  • Pumpkin has 7 times less Folate than Scallion. Scallion has 64µg of Folate, while Pumpkin has 9µg.

Food types used in this article are Onions, spring or scallions (includes tops and bulb), raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Scallion vs Pumpkin 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.
Scallion
Scallion
8
:
2
Pumpkin
Pumpkin
Contains more Calcium +380%
Contains more Iron +159.6%
Contains more Magnesium +122.2%
Contains more Phosphorus +23.3%
Contains more Potassium +20%
Contains more Zinc +69.6%
Contains more Manganese +79.8%
Contains more Selenium +200%
Contains less Sodium -93.8%
Equal in Copper - 0.091
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +380%
Contains more Iron +159.6%
Contains more Magnesium +122.2%
Contains more Phosphorus +23.3%
Contains more Potassium +20%
Contains more Zinc +69.6%
Contains more Manganese +79.8%
Contains more Selenium +200%
Contains less Sodium -93.8%
Equal in Copper - 0.091

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.
Scallion
Scallion
7
:
3
Pumpkin
Pumpkin
Contains more Vitamin C +300%
Contains more Vitamin B1 +77.4%
Contains more Vitamin B3 +27.1%
Contains more Vitamin B6 +38.6%
Contains more Folate +611.1%
Contains more Vitamin K +25775%
Contains more Vitamin A +477.2%
Contains more Vitamin E +45.5%
Contains more Vitamin B5 +168%
Equal in Vitamin B2 - 0.078
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +300%
Contains more Vitamin B1 +77.4%
Contains more Vitamin B3 +27.1%
Contains more Vitamin B6 +38.6%
Contains more Folate +611.1%
Contains more Vitamin K +25775%
Contains more Vitamin A +477.2%
Contains more Vitamin E +45.5%
Contains more Vitamin B5 +168%
Equal in Vitamin B2 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Scallion
Scallion
4
:
1
Pumpkin
Pumpkin
Contains more Protein +154.2%
Contains more Fats +171.4%
Contains more Carbs +49.8%
Contains more Other +30.6%
Equal in Water - 93.69
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +154.2%
Contains more Fats +171.4%
Contains more Carbs +49.8%
Contains more Other +30.6%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Scallion
Scallion
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +1750%
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +1750%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Pumpkin Opinion
Net carbs 4.74g 3.8g Scallion
Protein 1.83g 0.72g Scallion
Fats 0.19g 0.07g Scallion
Carbs 7.34g 4.9g Scallion
Calories 32kcal 20kcal Scallion
Sugar 2.33g 2.08g Pumpkin
Fiber 2.6g 1.1g Scallion
Calcium 72mg 15mg Scallion
Iron 1.48mg 0.57mg Scallion
Magnesium 20mg 9mg Scallion
Phosphorus 37mg 30mg Scallion
Potassium 276mg 230mg Scallion
Sodium 16mg 1mg Pumpkin
Zinc 0.39mg 0.23mg Scallion
Copper 0.083mg 0.091mg Pumpkin
Manganese 0.16mg 0.089mg Scallion
Selenium 0.6µg 0.2µg Scallion
Vitamin A 997IU 5755IU Pumpkin
Vitamin A RAE 50µg 288µg Pumpkin
Vitamin E 0.55mg 0.8mg Pumpkin
Vitamin C 18.8mg 4.7mg Scallion
Vitamin B1 0.055mg 0.031mg Scallion
Vitamin B2 0.08mg 0.078mg Scallion
Vitamin B3 0.525mg 0.413mg Scallion
Vitamin B5 0.075mg 0.201mg Pumpkin
Vitamin B6 0.061mg 0.044mg Scallion
Folate 64µg 9µg Scallion
Vitamin K 207µg 0.8µg Scallion
Tryptophan 0.02mg 0.009mg Scallion
Threonine 0.072mg 0.021mg Scallion
Isoleucine 0.077mg 0.023mg Scallion
Leucine 0.109mg 0.034mg Scallion
Lysine 0.091mg 0.039mg Scallion
Methionine 0.02mg 0.008mg Scallion
Phenylalanine 0.059mg 0.023mg Scallion
Valine 0.081mg 0.025mg Scallion
Histidine 0.032mg 0.011mg Scallion
Saturated Fat 0.032g 0.037g Scallion
Monounsaturated Fat 0.027g 0.009g Scallion
Polyunsaturated fat 0.074g 0.004g Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Pumpkin
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
63%
Scallion
37%
Pumpkin
Minerals Daily Need Coverage Score
20%
Scallion
11%
Pumpkin

Comparison summary

Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 15mg)
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)

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.