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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 vitamin A, iron, vitamin B6, manganese, phosphorus, copper, and potassium, while welsh onion has 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% 32% 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% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Vitamin C 11mg 27mg 18%
Iron 2.22mg 1.22mg 13%
Vitamin A 97µg 11%
Fiber 2.4g 10%
Vitamin B6 0.207mg 0.072mg 10%
Manganese 0.355mg 0.137mg 9%
Phosphorus 104mg 49mg 8%
Copper 0.133mg 0.07mg 7%
Potassium 436mg 212mg 7%
Folate 36µg 16µg 5%
Vitamin B1 0.094mg 0.05mg 4%
Magnesium 38mg 23mg 4%
Vitamin B5 0.042mg 0.169mg 3%
Zinc 0.2mg 0.52mg 3%
Vitamin E 0.51mg 3%
Protein 3.15g 1.9g 3%
Vitamin B2 0.128mg 0.09mg 3%
Vitamin B3 0.92mg 0.4mg 3%
Calcium 39mg 18mg 2%
Choline 5.3mg 1%
Saturated fat 0.207g 0.067g 1%
Polyunsaturated fat 0.022g 0.156g 1%
Calories 19kcal 34kcal 1%
Selenium 0.9µg 0.6µg 1%
Carbs 2.33g 6.5g 1%
Fats 0.4g 0.4g 0%
Net carbs 2.33g 4.1g N/A
Sugar 2.18g N/A
Sodium 11mg 17mg 0%
Monounsaturated fat 0.052g 0.056g 0%
Tryptophan 0.041mg 0.021mg 0%
Threonine 0.156mg 0.074mg 0%
Isoleucine 0.156mg 0.081mg 0%
Leucine 0.318mg 0.113mg 0%
Lysine 0.2mg 0.095mg 0%
Methionine 0.054mg 0.021mg 0%
Phenylalanine 0.171mg 0.061mg 0%
Valine 0.181mg 0.084mg 0%
Histidine 0.05mg 0.033mg 0%

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

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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.