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Pumpkin flowers vs. Onion — In-Depth Nutrition Comparison

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How are pumpkin flowers and onions different?

  • Pumpkin flowers are higher than onions in vitamin A, vitamin C, folate, and iron.
  • Pumpkin flowers cover your daily need for vitamin A, 39% more than onions.
  • Pumpkin flowers contain 6 times more vitamin B3 than onions. Pumpkin flowers contain 0.69mg of vitamin B3, while onions contain 0.116mg.

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

Infographic

Pumpkin flowers vs Onion infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +69.6%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +233.3%
Contains more PhosphorusPhosphorus +69%
Contains more SeleniumSelenium +40%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Onion
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +278.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +494.8%
Contains more FolateFolate +210.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Onion DV% diff.
Vitamin C 28mg 7.4mg 23%
Vitamin A 97µg 0µg 11%
Folate 59µg 19µg 10%
Vitamin B6 0.12mg 9%
Fiber 1.7g 7%
Iron 0.7mg 0.21mg 6%
Manganese 0.129mg 6%
Vitamin B3 0.69mg 0.116mg 4%
Copper 0.039mg 4%
Vitamin B2 0.075mg 0.027mg 4%
Magnesium 24mg 10mg 3%
Phosphorus 49mg 29mg 3%
Vitamin B5 0.123mg 2%
Calcium 39mg 23mg 2%
Zinc 0.17mg 2%
Carbs 3.28g 9.34g 2%
Fructose 1.29g 2%
Choline 6.1mg 1%
Calories 15kcal 40kcal 1%
Potassium 173mg 146mg 1%
Protein 1.03g 1.1g 0%
Fats 0.07g 0.1g 0%
Net carbs 3.28g 7.64g N/A
Sugar 4.24g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.02mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B1 0.042mg 0.046mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.036g 0.042g 0%
Monounsaturated fat 0.009g 0.013g 0%
Polyunsaturated fat 0.004g 0.017g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +325%

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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.