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  6. Pumpkin leaves vs. Welsh onion

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.
Pumpkin leaves
Pumpkin leaves
9
:
1
Welsh onion
Welsh onion
Contains more Calcium +116.7%
Contains more Iron +82%
Contains more Magnesium +65.2%
Contains more Phosphorus +112.2%
Contains more Potassium +105.7%
Contains less Sodium -35.3%
Contains more Copper +90%
Contains more Manganese +159.1%
Contains more Selenium +50%
Contains more Zinc +160%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +116.7%
Contains more Iron +82%
Contains more Magnesium +65.2%
Contains more Phosphorus +112.2%
Contains more Potassium +105.7%
Contains less Sodium -35.3%
Contains more Copper +90%
Contains more Manganese +159.1%
Contains more Selenium +50%
Contains more Zinc +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.
Pumpkin leaves
Pumpkin leaves
6
:
4
Welsh onion
Welsh onion
Contains more Vitamin A +67.4%
Contains more Vitamin B1 +88%
Contains more Vitamin B2 +42.2%
Contains more Vitamin B3 +130%
Contains more Vitamin B6 +187.5%
Contains more Folate +125%
Contains more Vitamin C +145.5%
Contains more Vitamin B5 +302.4%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +67.4%
Contains more Vitamin B1 +88%
Contains more Vitamin B2 +42.2%
Contains more Vitamin B3 +130%
Contains more Vitamin B6 +187.5%
Contains more Folate +125%
Contains more Vitamin C +145.5%
Contains more Vitamin B5 +302.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
3
:
1
Welsh onion
Welsh onion
Contains more Protein +65.8%
Contains more Other +77.1%
Contains more Carbs +179%
Equal in Fats - 0.4
Equal in Water - 90.5
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
Welsh onion
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 Protein +65.8%
Contains more Other +77.1%
Contains more Carbs +179%
Equal in Fats - 0.4
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
0
:
3
Welsh onion
Welsh onion
Contains less Saturated Fat -67.6%
Contains more Polyunsaturated fat +609.1%
Equal in Monounsaturated Fat - 0.056
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -67.6%
Contains more Polyunsaturated fat +609.1%
Equal in Monounsaturated Fat - 0.056

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
Net carbs 2.33g 4.1g Welsh onion
Protein 3.15g 1.9g Pumpkin leaves
Fats 0.4g 0.4g
Carbs 2.33g 6.5g Welsh onion
Calories 19kcal 34kcal Welsh onion
Sugar 2.18g Pumpkin leaves
Fiber 2.4g Welsh onion
Calcium 39mg 18mg Pumpkin leaves
Iron 2.22mg 1.22mg Pumpkin leaves
Magnesium 38mg 23mg Pumpkin leaves
Phosphorus 104mg 49mg Pumpkin leaves
Potassium 436mg 212mg Pumpkin leaves
Sodium 11mg 17mg Pumpkin leaves
Zinc 0.2mg 0.52mg Welsh onion
Copper 0.133mg 0.07mg Pumpkin leaves
Manganese 0.355mg 0.137mg Pumpkin leaves
Selenium 0.9µg 0.6µg Pumpkin leaves
Vitamin A 1942IU 1160IU Pumpkin leaves
Vitamin A RAE 97µg Pumpkin leaves
Vitamin E 0.51mg Welsh onion
Vitamin C 11mg 27mg Welsh onion
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
Folate 36µg 16µg Pumpkin leaves
Vitamin K 193.4µg 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
Saturated Fat 0.207g 0.067g Welsh onion
Monounsaturated Fat 0.052g 0.056g Welsh onion
Polyunsaturated fat 0.022g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Welsh onion
Low Fats diet Equal
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
61%
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.