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  6. Pumpkin flowers vs. Onion

Pumpkin flowers vs. Onion — In-Depth Nutrition Comparison

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How are Pumpkin flowers and Onion 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.

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

Infographic

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

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.
Pumpkin flowers
Pumpkin flowers
5
:
5
Onion
Onion
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 - 0.046
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%
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%
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 - 0.046

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin flowers Onion
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 Pumpkin flowers Onion Opinion
Net carbs 3.28g 7.64g Onion
Protein 1.03g 1.1g Onion
Fats 0.07g 0.1g Onion
Carbs 3.28g 9.34g Onion
Calories 15kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 4.24g Pumpkin flowers
Fiber 1.7g Onion
Calcium 39mg 23mg Pumpkin flowers
Iron 0.7mg 0.21mg Pumpkin flowers
Magnesium 24mg 10mg Pumpkin flowers
Phosphorus 49mg 29mg Pumpkin flowers
Potassium 173mg 146mg Pumpkin flowers
Sodium 5mg 4mg Onion
Zinc 0.17mg Onion
Copper 0.039mg Onion
Manganese 0.129mg Onion
Selenium 0.7µg 0.5µg Pumpkin flowers
Vitamin A 1947IU 2IU Pumpkin flowers
Vitamin A RAE 97µg 0µg Pumpkin flowers
Vitamin E 0.02mg Onion
Vitamin C 28mg 7.4mg Pumpkin flowers
Vitamin B1 0.042mg 0.046mg Onion
Vitamin B2 0.075mg 0.027mg Pumpkin flowers
Vitamin B3 0.69mg 0.116mg Pumpkin flowers
Vitamin B5 0.123mg Onion
Vitamin B6 0.12mg Onion
Folate 59µg 19µg 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 0.036g 0.042g Pumpkin flowers
Monounsaturated Fat 0.009g 0.013g Onion
Polyunsaturated fat 0.004g 0.017g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Onion
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
25%
Pumpkin flowers
8%
Onion
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
8%
Onion

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