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  6. Pumpkin vs. Scallion

Pumpkin vs. Scallion — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and scallion

  • Pumpkin has more vitamin A, while scallion has more vitamin K, folate, vitamin C, iron, fiber, and calcium.
  • Scallion covers your daily need for vitamin K, 172% more than pumpkin.
  • Pumpkin contains 9 times more vitamin A than scallion. While pumpkin contains 8513IU of vitamin A, scallion contains only 997IU.
  • Scallion has a lower glycemic index. The glycemic index of scallion is 32, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Pumpkin, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 PotassiumPotassium +23.2%
Contains more CopperCopper +53%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +242.9%
Contains more IronIron +85%
Contains more ZincZinc +21.9%
Contains more ManganeseManganese +28%
Contains more SeleniumSelenium +100%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin AVitamin A +752%
Contains more Vitamin EVitamin E +92.7%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B5Vitamin B5 +297.3%
Contains more CholineCholine +43.9%
Contains more Vitamin CVitamin C +108.9%
Contains more Vitamin KVitamin K +18718.2%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B6 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Scallion DV% diff.
Vitamin K 1.1µg 207µg 172%
Vitamin A 426µg 50µg 42%
Folate 16µg 64µg 12%
Vitamin C 9mg 18.8mg 11%
Iron 0.8mg 1.48mg 9%
Fiber 0.5g 2.6g 8%
Copper 0.127mg 0.083mg 5%
Calcium 21mg 72mg 5%
Vitamin B5 0.298mg 0.075mg 4%
Vitamin E 1.06mg 0.55mg 3%
Potassium 340mg 276mg 2%
Magnesium 12mg 20mg 2%
Manganese 0.125mg 0.16mg 2%
Protein 1g 1.83g 2%
Vitamin B2 0.11mg 0.08mg 2%
Zinc 0.32mg 0.39mg 1%
Phosphorus 44mg 37mg 1%
Sodium 1mg 16mg 1%
Selenium 0.3µg 0.6µg 1%
Calories 26kcal 32kcal 0%
Fats 0.1g 0.19g 0%
Carbs 6.5g 7.34g 0%
Net carbs 6g 4.74g N/A
Sugar 2.76g 2.33g N/A
Vitamin B1 0.05mg 0.055mg 0%
Vitamin B3 0.6mg 0.525mg 0%
Vitamin B6 0.061mg 0.061mg 0%
Choline 8.2mg 5.7mg 0%
Saturated fat 0.052g 0.032g 0%
Monounsaturated fat 0.013g 0.027g 0%
Polyunsaturated fat 0.005g 0.074g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.029mg 0.072mg 0%
Isoleucine 0.031mg 0.077mg 0%
Leucine 0.046mg 0.109mg 0%
Lysine 0.054mg 0.091mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.032mg 0.059mg 0%
Valine 0.035mg 0.081mg 0%
Histidine 0.016mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +83%
Contains more FatsFats +90%
Contains more CarbsCarbs +12.9%
~equal in Water ~89.83g
~equal in Other ~0.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +107.7%
Contains more Poly. FatPolyunsaturated fat +1380%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.