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Pumpkin vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Welsh onion

  • Pumpkin has more Copper, however, Welsh onion is higher in Vitamin K, Vitamin C, Fiber, and Iron.
  • Welsh onion covers your daily Vitamin K needs 160% more than Pumpkin.
  • Welsh onion contains 2 times less Vitamin E than Pumpkin. Pumpkin contains 1.06mg of Vitamin E , while Welsh onion contains 0.51mg.

Food varieties used in this article are Pumpkin, raw and Onions, welsh, raw.

Infographic

Pumpkin 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.
Contains more Calcium +16.7%
Contains more Potassium +60.4%
Contains less Sodium -94.1%
Contains more Copper +81.4%
Contains more Iron +52.5%
Contains more Magnesium +91.7%
Contains more Phosphorus +11.4%
Contains more Zinc +62.5%
Contains more Selenium +100%
Equal in Manganese - 0.137
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +16.7%
Contains more Potassium +60.4%
Contains less Sodium -94.1%
Contains more Copper +81.4%
Contains more Iron +52.5%
Contains more Magnesium +91.7%
Contains more Phosphorus +11.4%
Contains more Zinc +62.5%
Contains more Selenium +100%
Equal in Manganese - 0.137

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.
:
Contains more Vitamin A +633.9%
Contains more Vitamin E +107.8%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +76.3%
Contains more Vitamin C +200%
Contains more Vitamin B6 +18%
Contains more Vitamin K +17481.8%
Equal in Vitamin B1 - 0.05
Equal in Folate - 16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 +633.9%
Contains more Vitamin E +107.8%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +76.3%
Contains more Vitamin C +200%
Contains more Vitamin B6 +18%
Contains more Vitamin K +17481.8%
Equal in Vitamin B1 - 0.05
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +14.3%
Contains more Protein +90%
Contains more Fats +300%
Equal in Carbs - 6.5
Equal in Water - 90.5
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 Other +14.3%
Contains more Protein +90%
Contains more Fats +300%
Equal in Carbs - 6.5
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -22.4%
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +3020%
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -22.4%
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +3020%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Welsh onion
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Welsh onion Opinion
Net carbs 6g 4.1g Pumpkin
Protein 1g 1.9g Welsh onion
Fats 0.1g 0.4g Welsh onion
Carbs 6.5g 6.5g
Calories 26kcal 34kcal Welsh onion
Sugar 2.76g 2.18g Welsh onion
Fiber 0.5g 2.4g Welsh onion
Calcium 21mg 18mg Pumpkin
Iron 0.8mg 1.22mg Welsh onion
Magnesium 12mg 23mg Welsh onion
Phosphorus 44mg 49mg Welsh onion
Potassium 340mg 212mg Pumpkin
Sodium 1mg 17mg Pumpkin
Zinc 0.32mg 0.52mg Welsh onion
Copper 0.127mg 0.07mg Pumpkin
Manganese 0.125mg 0.137mg Welsh onion
Selenium 0.3µg 0.6µg Welsh onion
Vitamin A 8513IU 1160IU Pumpkin
Vitamin A RAE 426µg Pumpkin
Vitamin E 1.06mg 0.51mg Pumpkin
Vitamin C 9mg 27mg Welsh onion
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.11mg 0.09mg Pumpkin
Vitamin B3 0.6mg 0.4mg Pumpkin
Vitamin B5 0.298mg 0.169mg Pumpkin
Vitamin B6 0.061mg 0.072mg Welsh onion
Folate 16µg 16µg
Vitamin K 1.1µg 193.4µg Welsh onion
Tryptophan 0.012mg 0.021mg Welsh onion
Threonine 0.029mg 0.074mg Welsh onion
Isoleucine 0.031mg 0.081mg Welsh onion
Leucine 0.046mg 0.113mg Welsh onion
Lysine 0.054mg 0.095mg Welsh onion
Methionine 0.011mg 0.021mg Welsh onion
Phenylalanine 0.032mg 0.061mg Welsh onion
Valine 0.035mg 0.084mg Welsh onion
Histidine 0.016mg 0.033mg Welsh onion
Saturated Fat 0.052g 0.067g Pumpkin
Monounsaturated Fat 0.013g 0.056g Welsh onion
Polyunsaturated fat 0.005g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Welsh onion
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Pumpkin
61%
Welsh onion
Minerals Daily Need Coverage Score
16%
Pumpkin
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.