Pumpkin flowers vs. Welsh onion — In-Depth Nutrition Comparison
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How are Pumpkin flowers and Welsh onion different?
- Pumpkin flowers are higher in Folate, however, Welsh onion is richer in Iron.
- Daily need coverage for Folate from Pumpkin flowers is 11% higher.
- Pumpkin flowers contain 2 times more Calcium than Welsh onion. While Pumpkin flowers contain 39mg of Calcium, Welsh onion contains only 18mg.
Pumpkin flowers, raw and Onions, welsh, raw are the varieties used in this article.
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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.
Contains
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Calcium
+116.7%
Contains
less
Sodium
-70.6%
Contains
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Selenium
+16.7%
Contains
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Iron
+74.3%
Contains
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Potassium
+22.5%
Equal in Magnesium - 23
Equal in Phosphorus - 49
Contains
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Calcium
+116.7%
Contains
less
Sodium
-70.6%
Contains
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Selenium
+16.7%
Contains
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Iron
+74.3%
Contains
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Potassium
+22.5%
Equal in Magnesium - 23
Equal in Phosphorus - 49
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.
:
Contains
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Vitamin A
+67.8%
Contains
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Vitamin B3
+72.5%
Contains
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Folate
+268.8%
Contains
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Vitamin B1
+19%
Contains
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Vitamin B2
+20%
Equal in Vitamin C - 27
Contains
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Vitamin A
+67.8%
Contains
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Vitamin B3
+72.5%
Contains
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Folate
+268.8%
Contains
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Vitamin B1
+19%
Contains
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Vitamin B2
+20%
Equal in Vitamin C - 27
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+84.5%
Contains
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Fats
+471.4%
Contains
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Carbs
+98.2%
Contains
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Other
+48.9%
Equal in Water - 90.5
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
Contains
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Protein
+84.5%
Contains
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Fats
+471.4%
Contains
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Carbs
+98.2%
Contains
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Other
+48.9%
Equal in Water - 90.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-46.3%
Contains
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Monounsaturated Fat
+522.2%
Contains
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Polyunsaturated fat
+3800%
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Saturated Fat:
0.067 g
Monounsaturated Fat:
0.056 g
Polyunsaturated fat:
0.156 g
Contains
less
Saturated Fat
-46.3%
Contains
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Monounsaturated Fat
+522.2%
Contains
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Polyunsaturated fat
+3800%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.28g | 4.1g |
|
| Protein | 1.03g | 1.9g |
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| Fats | 0.07g | 0.4g |
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| Carbs | 3.28g | 6.5g |
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| Calories | 15kcal | 34kcal |
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| Sugar | 2.18g |
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| Fiber | 2.4g |
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| Calcium | 39mg | 18mg |
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| Iron | 0.7mg | 1.22mg |
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| Magnesium | 24mg | 23mg |
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| Phosphorus | 49mg | 49mg | |
| Potassium | 173mg | 212mg |
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| Sodium | 5mg | 17mg |
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| Zinc | 0.52mg |
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| Copper | 0.07mg |
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| Manganese | 0.137mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin A | 1947IU | 1160IU |
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| Vitamin A RAE | 97µg |
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| Vitamin E | 0.51mg |
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| Vitamin C | 28mg | 27mg |
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| Vitamin B1 | 0.042mg | 0.05mg |
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| Vitamin B2 | 0.075mg | 0.09mg |
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| Vitamin B3 | 0.69mg | 0.4mg |
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| Vitamin B5 | 0.169mg |
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| Vitamin B6 | 0.072mg |
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| Folate | 59µg | 16µg |
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| Vitamin K | 193.4µg |
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| Tryptophan | 0.021mg |
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| Threonine | 0.074mg |
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| Isoleucine | 0.081mg |
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| Leucine | 0.113mg |
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| Lysine | 0.095mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.061mg |
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| Valine | 0.084mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.036g | 0.067g |
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| Monounsaturated Fat | 0.009g | 0.056g |
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| Polyunsaturated fat | 0.004g | 0.156g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
61%
Minerals Daily Need Coverage Score
10%
17%
Comparison summary
Which food is richer in minerals?
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pumpkin flowers is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 39)
Which food is cheaper?
Pumpkin flowers is cheaper (difference - $0.2)
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.