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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, 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +95%
Contains more PotassiumPotassium +45.4%
Contains more IronIron +169.2%
Contains more PhosphorusPhosphorus +81.5%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +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.
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% 117% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +483.3%
Contains more Vitamin AVitamin A +194600%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +418.8%
Contains more FolateFolate +156.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.041mg
~equal in Vitamin B12 ~µg

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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +28.8%
Contains more OtherOther +42.4%
Contains more FatsFats +14.3%
Contains more CarbsCarbs +130.2%
~equal in Water ~91.24g

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
Calories 15kcal 32kcal Sweet onion
Protein 1.03g 0.8g Pumpkin flowers
Fats 0.07g 0.08g Sweet onion
Vitamin C 28mg 4.8mg Pumpkin flowers
Net carbs 3.28g 6.65g Sweet onion
Carbs 3.28g 7.55g Sweet onion
Magnesium 24mg 9mg Pumpkin flowers
Calcium 39mg 20mg Pumpkin flowers
Potassium 173mg 119mg Pumpkin flowers
Iron 0.7mg 0.26mg Pumpkin flowers
Sugar 5.02g Pumpkin flowers
Fiber 0.9g Sweet onion
Copper 0.056mg Sweet onion
Zinc 0.13mg Sweet onion
Phosphorus 49mg 27mg Pumpkin flowers
Sodium 5mg 8mg Pumpkin flowers
Vitamin A 1947IU 1IU Pumpkin flowers
Vitamin A 97µg 0µg Pumpkin flowers
Vitamin E 0.02mg Sweet onion
Manganese 0.076mg Sweet onion
Selenium 0.7µg 0.5µg 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
Vitamin K 0.3µg Sweet onion
Folate 59µg 23µg Pumpkin flowers
Choline 5.5mg Sweet onion
Saturated Fat 0.036g Sweet onion
Monounsaturated Fat 0.009g Pumpkin flowers
Polyunsaturated fat 0.004g Pumpkin flowers
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
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Sweet onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
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.