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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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Welsh onion
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals 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
Starch g g
Fructose g g
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
Vitamin A 8513IU 1160IU Pumpkin
Vitamin E 1.06mg 0.51mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
61
Welsh onion
Mineral Summary Score
18
Pumpkin
18
Welsh onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
11%
Welsh onion
Carbohydrates
7%
Pumpkin
7%
Welsh onion
Fats
0%
Pumpkin
2%
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 - 25)
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 minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.