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Pumpkin leaves vs. Scallion — In-Depth Nutrition Comparison

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How are Pumpkin leaves and Scallion different?

  • Pumpkin leaves are higher in Vitamin B6, Phosphorus, Iron, Manganese, Copper, and Vitamin A RAE, however, Scallion is richer in Vitamin C, and Folate.
  • Daily need coverage for Vitamin B6 from Pumpkin leaves is 11% higher.
  • Pumpkin leaves contain 3 times more Phosphorus than Scallion. While Pumpkin leaves contain 104mg of Phosphorus, Scallion contains only 37mg.

Pumpkin leaves, raw and Onions, spring or scallions (includes tops and bulb), raw are the varieties used in this article.

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Pumpkin leaves vs Scallion 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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +58%
Contains more IronIron +50%
Contains more CopperCopper +60.2%
Contains more PhosphorusPhosphorus +181.1%
Contains less SodiumSodium -31.3%
Contains more ManganeseManganese +121.9%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +84.6%
Contains more ZincZinc +95%

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 37% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 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 63% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin AVitamin A +94.8%
Contains more Vitamin B1Vitamin B1 +70.9%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +75.2%
Contains more Vitamin B6Vitamin B6 +239.3%
Contains more Vitamin CVitamin C +70.9%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +72.1%
Contains more FatsFats +110.5%
Contains more OtherOther +53.1%
Contains more CarbsCarbs +215%
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated Fat: Sat. Fat 0.207 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
24% 20% 56%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +92.6%
Contains less Sat. FatSaturated Fat -84.5%
Contains more Poly. FatPolyunsaturated fat +236.4%

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Scallion Opinion
Calories 19kcal 32kcal Scallion
Protein 3.15g 1.83g Pumpkin leaves
Fats 0.4g 0.19g Pumpkin leaves
Vitamin C 11mg 18.8mg Scallion
Net carbs 2.33g 4.74g Scallion
Carbs 2.33g 7.34g Scallion
Magnesium 38mg 20mg Pumpkin leaves
Calcium 39mg 72mg Scallion
Potassium 436mg 276mg Pumpkin leaves
Iron 2.22mg 1.48mg Pumpkin leaves
Sugar 2.33g Pumpkin leaves
Fiber 2.6g Scallion
Copper 0.133mg 0.083mg Pumpkin leaves
Zinc 0.2mg 0.39mg Scallion
Phosphorus 104mg 37mg Pumpkin leaves
Sodium 11mg 16mg Pumpkin leaves
Vitamin A 1942IU 997IU Pumpkin leaves
Vitamin A RAE 97µg 50µg Pumpkin leaves
Vitamin E 0.55mg Scallion
Manganese 0.355mg 0.16mg Pumpkin leaves
Selenium 0.9µg 0.6µg Pumpkin leaves
Vitamin B1 0.094mg 0.055mg Pumpkin leaves
Vitamin B2 0.128mg 0.08mg Pumpkin leaves
Vitamin B3 0.92mg 0.525mg Pumpkin leaves
Vitamin B5 0.042mg 0.075mg Scallion
Vitamin B6 0.207mg 0.061mg Pumpkin leaves
Vitamin K 207µg Scallion
Folate 36µg 64µg Scallion
Choline 5.7mg Scallion
Saturated Fat 0.207g 0.032g Scallion
Monounsaturated Fat 0.052g 0.027g Pumpkin leaves
Polyunsaturated fat 0.022g 0.074g Scallion
Tryptophan 0.041mg 0.02mg Pumpkin leaves
Threonine 0.156mg 0.072mg Pumpkin leaves
Isoleucine 0.156mg 0.077mg Pumpkin leaves
Leucine 0.318mg 0.109mg Pumpkin leaves
Lysine 0.2mg 0.091mg Pumpkin leaves
Methionine 0.054mg 0.02mg Pumpkin leaves
Phenylalanine 0.171mg 0.059mg Pumpkin leaves
Valine 0.181mg 0.081mg Pumpkin leaves
Histidine 0.05mg 0.032mg Pumpkin leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Pumpkin leaves
59%
Scallion
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
20%
Scallion

Comparison summary

Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.175g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
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 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.

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.