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Pumpkin leaves vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between Pumpkin leaves and Welsh onion

  • Pumpkin leaves have more Iron, Vitamin B6, Manganese, Phosphorus, Copper, and Potassium, while Welsh onion have more Vitamin C.
  • Welsh onion's daily need coverage for Vitamin C is 18% higher.
  • Welsh onion contains 3 times less Vitamin B6 than Pumpkin leaves. Pumpkin leaves contain 0.207mg of Vitamin B6, while Welsh onion contains 0.072mg.

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

Infographic

Pumpkin leaves vs Welsh 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 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +105.7%
Contains more IronIron +82%
Contains more CopperCopper +90%
Contains more PhosphorusPhosphorus +112.2%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +159.1%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +160%

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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +67.4%
Contains more Vitamin B1Vitamin B1 +88%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +145.5%
Contains more Vitamin B5Vitamin B5 +302.4%
~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% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +65.8%
Contains more OtherOther +77.1%
Contains more CarbsCarbs +179%
~equal in Fats ~0.4g
~equal in Water ~90.5g

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 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated Fat -67.6%
Contains more Poly. FatPolyunsaturated fat +609.1%
~equal in Monounsaturated Fat ~0.056g

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 Welsh onion
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 Welsh onion Opinion
Calories 19kcal 34kcal Welsh onion
Protein 3.15g 1.9g Pumpkin leaves
Fats 0.4g 0.4g
Vitamin C 11mg 27mg Welsh onion
Net carbs 2.33g 4.1g Welsh onion
Carbs 2.33g 6.5g Welsh onion
Magnesium 38mg 23mg Pumpkin leaves
Calcium 39mg 18mg Pumpkin leaves
Potassium 436mg 212mg Pumpkin leaves
Iron 2.22mg 1.22mg Pumpkin leaves
Sugar 2.18g Pumpkin leaves
Fiber 2.4g Welsh onion
Copper 0.133mg 0.07mg Pumpkin leaves
Zinc 0.2mg 0.52mg Welsh onion
Phosphorus 104mg 49mg Pumpkin leaves
Sodium 11mg 17mg Pumpkin leaves
Vitamin A 1942IU 1160IU Pumpkin leaves
Vitamin A 97µg Pumpkin leaves
Vitamin E 0.51mg Welsh onion
Manganese 0.355mg 0.137mg Pumpkin leaves
Selenium 0.9µg 0.6µg Pumpkin leaves
Vitamin B1 0.094mg 0.05mg Pumpkin leaves
Vitamin B2 0.128mg 0.09mg Pumpkin leaves
Vitamin B3 0.92mg 0.4mg Pumpkin leaves
Vitamin B5 0.042mg 0.169mg Welsh onion
Vitamin B6 0.207mg 0.072mg Pumpkin leaves
Vitamin K 193.4µg Welsh onion
Folate 36µg 16µg Pumpkin leaves
Choline 5.3mg Welsh onion
Saturated Fat 0.207g 0.067g Welsh onion
Monounsaturated Fat 0.052g 0.056g Welsh onion
Polyunsaturated fat 0.022g 0.156g Welsh onion
Tryptophan 0.041mg 0.021mg Pumpkin leaves
Threonine 0.156mg 0.074mg Pumpkin leaves
Isoleucine 0.156mg 0.081mg Pumpkin leaves
Leucine 0.318mg 0.113mg Pumpkin leaves
Lysine 0.2mg 0.095mg Pumpkin leaves
Methionine 0.054mg 0.021mg Pumpkin leaves
Phenylalanine 0.171mg 0.061mg Pumpkin leaves
Valine 0.181mg 0.084mg Pumpkin leaves
Histidine 0.05mg 0.033mg Pumpkin leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Welsh onion
Low Calories diet ok
Low Fats diet Equal
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
57%
Welsh onion
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
17%
Welsh onion

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.14g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 39)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.