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  6. Sweet onion vs. Pumpkin leaves

Sweet onion vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Important differences between Sweet onion and Pumpkin leaves

  • Sweet onion has less Iron, Manganese, Phosphorus, Vitamin A RAE, Potassium, Copper, Vitamin B2, Magnesium, Vitamin C, and Vitamin B6.
  • Pumpkin leaves' daily need coverage for Iron is 25% more.

The food varieties used in the comparison are Onions, sweet, raw and Pumpkin leaves, raw.

Infographic

Sweet onion vs Pumpkin leaves 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.
Sweet onion
Sweet onion
1
:
9
Pumpkin leaves
Pumpkin leaves
Contains less Sodium -27.3%
Contains more Calcium +95%
Contains more Iron +753.8%
Contains more Magnesium +322.2%
Contains more Phosphorus +285.2%
Contains more Potassium +266.4%
Contains more Zinc +53.8%
Contains more Copper +137.5%
Contains more Manganese +367.1%
Contains more Selenium +80%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains less Sodium -27.3%
Contains more Calcium +95%
Contains more Iron +753.8%
Contains more Magnesium +322.2%
Contains more Phosphorus +285.2%
Contains more Potassium +266.4%
Contains more Zinc +53.8%
Contains more Copper +137.5%
Contains more Manganese +367.1%
Contains more Selenium +80%

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.
Sweet onion
Sweet onion
3
:
8
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin B5 +133.3%
Contains more Vitamin A +194100%
Contains more Vitamin C +129.2%
Contains more Vitamin B1 +129.3%
Contains more Vitamin B2 +540%
Contains more Vitamin B3 +591.7%
Contains more Vitamin B6 +59.2%
Contains more Folate +56.5%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin B5 +133.3%
Contains more Vitamin A +194100%
Contains more Vitamin C +129.2%
Contains more Vitamin B1 +129.3%
Contains more Vitamin B2 +540%
Contains more Vitamin B3 +591.7%
Contains more Vitamin B6 +59.2%
Contains more Folate +56.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet onion
Sweet onion
1
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +224%
Contains more Protein +293.8%
Contains more Fats +400%
Contains more Other +275.8%
Equal in Water - 92.88
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +224%
Contains more Protein +293.8%
Contains more Fats +400%
Contains more Other +275.8%
Equal in Water - 92.88

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet onion Pumpkin leaves Opinion
Net carbs 6.65g 2.33g Sweet onion
Protein 0.8g 3.15g Pumpkin leaves
Fats 0.08g 0.4g Pumpkin leaves
Carbs 7.55g 2.33g Sweet onion
Calories 32kcal 19kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 5.02g Pumpkin leaves
Fiber 0.9g Sweet onion
Calcium 20mg 39mg Pumpkin leaves
Iron 0.26mg 2.22mg Pumpkin leaves
Magnesium 9mg 38mg Pumpkin leaves
Phosphorus 27mg 104mg Pumpkin leaves
Potassium 119mg 436mg Pumpkin leaves
Sodium 8mg 11mg Sweet onion
Zinc 0.13mg 0.2mg Pumpkin leaves
Copper 0.056mg 0.133mg Pumpkin leaves
Manganese 0.076mg 0.355mg Pumpkin leaves
Selenium 0.5µg 0.9µg Pumpkin leaves
Vitamin A 1IU 1942IU Pumpkin leaves
Vitamin A RAE 0µg 97µg Pumpkin leaves
Vitamin E 0.02mg Sweet onion
Vitamin C 4.8mg 11mg Pumpkin leaves
Vitamin B1 0.041mg 0.094mg Pumpkin leaves
Vitamin B2 0.02mg 0.128mg Pumpkin leaves
Vitamin B3 0.133mg 0.92mg Pumpkin leaves
Vitamin B5 0.098mg 0.042mg Sweet onion
Vitamin B6 0.13mg 0.207mg Pumpkin leaves
Folate 23µg 36µg Pumpkin leaves
Vitamin K 0.3µg Sweet onion
Tryptophan 0.009mg 0.041mg Pumpkin leaves
Threonine 0.018mg 0.156mg Pumpkin leaves
Isoleucine 0.014mg 0.156mg Pumpkin leaves
Leucine 0.025mg 0.318mg Pumpkin leaves
Lysine 0.033mg 0.2mg Pumpkin leaves
Methionine 0.009mg 0.054mg Pumpkin leaves
Phenylalanine 0.024mg 0.171mg Pumpkin leaves
Valine 0.02mg 0.181mg Pumpkin leaves
Histidine 0.011mg 0.05mg Pumpkin leaves
Saturated Fat 0.207g Sweet onion
Monounsaturated Fat 0.052g Pumpkin leaves
Polyunsaturated fat 0.022g Pumpkin leaves

Which food is preferable for your diet?

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

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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
7%
Sweet onion
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
8%
Sweet onion
31%
Pumpkin leaves

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.207g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 5.02g)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin leaves
Pumpkin leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/nutrients
  2. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.