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  6. Pumpkin leaves vs. Onion

Pumpkin leaves vs. Onion — In-Depth Nutrition Comparison

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Significant differences between Pumpkin leaves and Onion

  • The amount of Iron, Vitamin A RAE, Phosphorus, Copper, Manganese, Potassium, Vitamin B2, Vitamin B6, Magnesium, and Vitamin B3 in Pumpkin leaves are higher than in Onion.
  • Pumpkin leaves covers your daily Iron needs 25% more than Onion.

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

Infographic

Pumpkin leaves 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 leaves
Pumpkin leaves
9
:
1
Onion
Onion
Contains more Calcium +69.6%
Contains more Iron +957.1%
Contains more Magnesium +280%
Contains more Phosphorus +258.6%
Contains more Potassium +198.6%
Contains more Zinc +17.6%
Contains more Copper +241%
Contains more Manganese +175.2%
Contains more Selenium +80%
Contains less Sodium -63.6%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
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 +957.1%
Contains more Magnesium +280%
Contains more Phosphorus +258.6%
Contains more Potassium +198.6%
Contains more Zinc +17.6%
Contains more Copper +241%
Contains more Manganese +175.2%
Contains more Selenium +80%
Contains less Sodium -63.6%

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 leaves
Pumpkin leaves
7
:
3
Onion
Onion
Contains more Vitamin A +97000%
Contains more Vitamin C +48.6%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +374.1%
Contains more Vitamin B3 +693.1%
Contains more Vitamin B6 +72.5%
Contains more Folate +89.5%
Contains more Vitamin B5 +192.9%
Pumpkin leaves
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% 37% 24% 30% 18% 3% 48% 27% 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 +97000%
Contains more Vitamin C +48.6%
Contains more Vitamin B1 +104.3%
Contains more Vitamin B2 +374.1%
Contains more Vitamin B3 +693.1%
Contains more Vitamin B6 +72.5%
Contains more Folate +89.5%
Contains more Vitamin B5 +192.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
4
:
1
Onion
Onion
Contains more Protein +186.4%
Contains more Fats +300%
Contains more Other +254.3%
Contains more Carbs +300.9%
Equal in Water - 89.11
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 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 Protein +186.4%
Contains more Fats +300%
Contains more Other +254.3%
Contains more Carbs +300.9%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +29.4%
Contains less Saturated Fat -79.7%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +29.4%
Contains less Saturated Fat -79.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin leaves Onion
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Onion Opinion
Net carbs 2.33g 7.64g Onion
Protein 3.15g 1.1g Pumpkin leaves
Fats 0.4g 0.1g Pumpkin leaves
Carbs 2.33g 9.34g Onion
Calories 19kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 4.24g Pumpkin leaves
Fiber 1.7g Onion
Calcium 39mg 23mg Pumpkin leaves
Iron 2.22mg 0.21mg Pumpkin leaves
Magnesium 38mg 10mg Pumpkin leaves
Phosphorus 104mg 29mg Pumpkin leaves
Potassium 436mg 146mg Pumpkin leaves
Sodium 11mg 4mg Onion
Zinc 0.2mg 0.17mg Pumpkin leaves
Copper 0.133mg 0.039mg Pumpkin leaves
Manganese 0.355mg 0.129mg Pumpkin leaves
Selenium 0.9µg 0.5µg Pumpkin leaves
Vitamin A 1942IU 2IU Pumpkin leaves
Vitamin A RAE 97µg 0µg Pumpkin leaves
Vitamin E 0.02mg Onion
Vitamin C 11mg 7.4mg Pumpkin leaves
Vitamin B1 0.094mg 0.046mg Pumpkin leaves
Vitamin B2 0.128mg 0.027mg Pumpkin leaves
Vitamin B3 0.92mg 0.116mg Pumpkin leaves
Vitamin B5 0.042mg 0.123mg Onion
Vitamin B6 0.207mg 0.12mg Pumpkin leaves
Folate 36µg 19µg Pumpkin leaves
Vitamin K 0.4µg Onion
Tryptophan 0.041mg 0.014mg Pumpkin leaves
Threonine 0.156mg 0.021mg Pumpkin leaves
Isoleucine 0.156mg 0.014mg Pumpkin leaves
Leucine 0.318mg 0.025mg Pumpkin leaves
Lysine 0.2mg 0.039mg Pumpkin leaves
Methionine 0.054mg 0.002mg Pumpkin leaves
Phenylalanine 0.171mg 0.025mg Pumpkin leaves
Valine 0.181mg 0.021mg Pumpkin leaves
Histidine 0.05mg 0.014mg Pumpkin leaves
Saturated Fat 0.207g 0.042g Onion
Monounsaturated Fat 0.052g 0.013g Pumpkin leaves
Polyunsaturated fat 0.022g 0.017g Pumpkin leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves 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 leaves
8%
Onion
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
8%
Onion

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 15)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin leaves
Pumpkin leaves is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.165g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.