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  6. Pumpkin vs. Welsh onion

Pumpkin vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between pumpkin and welsh onion

  • Pumpkin has more vitamin A and 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 7 times less vitamin A than pumpkin. Pumpkin contains 8513IU of vitamin A, while welsh onion contains 1160IU.
  • The glycemic index of pumpkin is higher.

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.
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +60.4%
Contains more CopperCopper +81.4%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +91.7%
Contains more IronIron +52.5%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +11.4%
Contains more SeleniumSelenium +100%
~equal in Manganese ~0.137mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +107.8%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +76.3%
Contains more CholineCholine +54.7%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B6Vitamin B6 +18%
Contains more Vitamin KVitamin K +17481.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Pumpkin Welsh onion DV% diff.
Vitamin K 1.1µg 193.4µg 160%
Vitamin A 426µg 47%
Vitamin C 9mg 27mg 20%
Fiber 0.5g 2.4g 8%
Copper 0.127mg 0.07mg 6%
Iron 0.8mg 1.22mg 5%
Vitamin E 1.06mg 0.51mg 4%
Potassium 340mg 212mg 4%
Magnesium 12mg 23mg 3%
Vitamin B5 0.298mg 0.169mg 3%
Vitamin B2 0.11mg 0.09mg 2%
Protein 1g 1.9g 2%
Zinc 0.32mg 0.52mg 2%
Vitamin B3 0.6mg 0.4mg 1%
Vitamin B6 0.061mg 0.072mg 1%
Selenium 0.3µg 0.6µg 1%
Manganese 0.125mg 0.137mg 1%
Polyunsaturated fat 0.005g 0.156g 1%
Sodium 1mg 17mg 1%
Phosphorus 44mg 49mg 1%
Choline 8.2mg 5.3mg 1%
Calories 26kcal 34kcal 0%
Fats 0.1g 0.4g 0%
Carbs 6.5g 6.5g 0%
Net carbs 6g 4.1g N/A
Calcium 21mg 18mg 0%
Sugar 2.76g 2.18g N/A
Vitamin B1 0.05mg 0.05mg 0%
Folate 16µg 16µg 0%
Saturated fat 0.052g 0.067g 0%
Monounsaturated fat 0.013g 0.056g 0%
Tryptophan 0.012mg 0.021mg 0%
Threonine 0.029mg 0.074mg 0%
Isoleucine 0.031mg 0.081mg 0%
Leucine 0.046mg 0.113mg 0%
Lysine 0.054mg 0.095mg 0%
Methionine 0.011mg 0.021mg 0%
Phenylalanine 0.032mg 0.061mg 0%
Valine 0.035mg 0.084mg 0%
Histidine 0.016mg 0.033mg 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% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more OtherOther +14.3%
Contains more ProteinProtein +90%
Contains more FatsFats +300%
~equal in Carbs ~6.5g
~equal in Water ~90.5g

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 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -22.4%
Contains more Mono. FatMonounsaturated fat +330.8%
Contains more Poly. FatPolyunsaturated fat +3020%

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.