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  6. Pumpkin flowers vs. Sweet onion

Pumpkin flowers vs. Sweet onion — In-Depth Nutrition Comparison

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Significant differences between Pumpkin flowers and Sweet onion

  • The amount of Vitamin C, Vitamin A RAE, Folate, and Iron in Pumpkin flowers are higher than in Sweet onion.
  • Pumpkin flowers covers your daily Vitamin C needs 26% more than Sweet onion.

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

Infographic

Pumpkin flowers vs Sweet 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
7
:
3
Sweet onion
Sweet onion
Contains more Calcium +95%
Contains more Iron +169.2%
Contains more Magnesium +166.7%
Contains more Phosphorus +81.5%
Contains more Potassium +45.4%
Contains less Sodium -37.5%
Contains more Selenium +40%
Pumpkin flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +95%
Contains more Iron +169.2%
Contains more Magnesium +166.7%
Contains more Phosphorus +81.5%
Contains more Potassium +45.4%
Contains less Sodium -37.5%
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.
Pumpkin flowers
Pumpkin flowers
7
:
4
Sweet onion
Sweet onion
Contains more Vitamin A +194600%
Contains more Vitamin C +483.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +418.8%
Contains more Folate +156.5%
Equal in Vitamin B1 - 0.041
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%
Sweet 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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +194600%
Contains more Vitamin C +483.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +418.8%
Contains more Folate +156.5%
Equal in Vitamin B1 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin flowers
Pumpkin flowers
3
:
2
Sweet onion
Sweet onion
Contains more Protein +28.8%
Contains more Other +42.4%
Contains more Fats +14.3%
Contains more Carbs +130.2%
Equal in Water - 91.24
Pumpkin flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +28.8%
Contains more Other +42.4%
Contains more Fats +14.3%
Contains more Carbs +130.2%
Equal in Water - 91.24

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

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Sweet onion Opinion
Net carbs 3.28g 6.65g Sweet onion
Protein 1.03g 0.8g Pumpkin flowers
Fats 0.07g 0.08g Sweet onion
Carbs 3.28g 7.55g Sweet onion
Calories 15kcal 32kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 5.02g Pumpkin flowers
Fiber 0.9g Sweet onion
Calcium 39mg 20mg Pumpkin flowers
Iron 0.7mg 0.26mg Pumpkin flowers
Magnesium 24mg 9mg Pumpkin flowers
Phosphorus 49mg 27mg Pumpkin flowers
Potassium 173mg 119mg Pumpkin flowers
Sodium 5mg 8mg Pumpkin flowers
Zinc 0.13mg Sweet onion
Copper 0.056mg Sweet onion
Manganese 0.076mg Sweet onion
Selenium 0.7µg 0.5µg Pumpkin flowers
Vitamin A 1947IU 1IU Pumpkin flowers
Vitamin A RAE 97µg 0µg Pumpkin flowers
Vitamin E 0.02mg Sweet onion
Vitamin C 28mg 4.8mg Pumpkin flowers
Vitamin B1 0.042mg 0.041mg Pumpkin flowers
Vitamin B2 0.075mg 0.02mg Pumpkin flowers
Vitamin B3 0.69mg 0.133mg Pumpkin flowers
Vitamin B5 0.098mg Sweet onion
Vitamin B6 0.13mg Sweet onion
Folate 59µg 23µg Pumpkin flowers
Vitamin K 0.3µg Sweet onion
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Saturated Fat 0.036g Sweet onion
Monounsaturated Fat 0.009g Pumpkin flowers
Polyunsaturated fat 0.004g Pumpkin flowers

Which food is preferable for your diet?

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

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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
7%
Sweet onion
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
8%
Sweet onion

Comparison summary

Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.036g)
Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 5.02g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.