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  6. Welsh onion vs. Pumpkin

Welsh onion vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Welsh onion and Pumpkin?

  • Pumpkin has less Vitamin K, Vitamin C, Iron, and Fiber than Welsh onion.
  • Welsh onion's daily need coverage for Vitamin K is 161% higher.
  • Welsh onion has 6 times more Vitamin C than Pumpkin. Welsh onion has 27mg of Vitamin C, while Pumpkin has 4.7mg.

We used Onions, welsh, raw and Pumpkin, cooked, boiled, drained, without salt types in this comparison.

Infographic

Welsh onion vs Pumpkin 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.
Welsh onion
Welsh onion
7
:
3
Pumpkin
Pumpkin
Contains more Calcium +20%
Contains more Iron +114%
Contains more Magnesium +155.6%
Contains more Phosphorus +63.3%
Contains more Zinc +126.1%
Contains more Manganese +53.9%
Contains more Selenium +200%
Contains less Sodium -94.1%
Contains more Copper +30%
Equal in Potassium - 230
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +20%
Contains more Iron +114%
Contains more Magnesium +155.6%
Contains more Phosphorus +63.3%
Contains more Zinc +126.1%
Contains more Manganese +53.9%
Contains more Selenium +200%
Contains less Sodium -94.1%
Contains more Copper +30%
Equal in Potassium - 230

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.
Welsh onion
Welsh onion
6
:
4
Pumpkin
Pumpkin
Contains more Vitamin C +474.5%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +63.6%
Contains more Folate +77.8%
Contains more Vitamin K +24075%
Contains more Vitamin A +396.1%
Contains more Vitamin E +56.9%
Contains more Vitamin B5 +18.9%
Equal in Vitamin B3 - 0.413
Welsh onion
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +474.5%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +63.6%
Contains more Folate +77.8%
Contains more Vitamin K +24075%
Contains more Vitamin A +396.1%
Contains more Vitamin E +56.9%
Contains more Vitamin B5 +18.9%
Equal in Vitamin B3 - 0.413

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
4
:
1
Pumpkin
Pumpkin
Contains more Protein +163.9%
Contains more Fats +471.4%
Contains more Carbs +32.7%
Contains more Other +12.9%
Equal in Water - 93.69
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +163.9%
Contains more Fats +471.4%
Contains more Carbs +32.7%
Contains more Other +12.9%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +3800%
Contains less Saturated Fat -44.8%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +3800%
Contains less Saturated Fat -44.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Pumpkin
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar 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 Welsh onion Pumpkin Opinion
Net carbs 4.1g 3.8g Welsh onion
Protein 1.9g 0.72g Welsh onion
Fats 0.4g 0.07g Welsh onion
Carbs 6.5g 4.9g Welsh onion
Calories 34kcal 20kcal Welsh onion
Sugar 2.18g 2.08g Pumpkin
Fiber 2.4g 1.1g Welsh onion
Calcium 18mg 15mg Welsh onion
Iron 1.22mg 0.57mg Welsh onion
Magnesium 23mg 9mg Welsh onion
Phosphorus 49mg 30mg Welsh onion
Potassium 212mg 230mg Pumpkin
Sodium 17mg 1mg Pumpkin
Zinc 0.52mg 0.23mg Welsh onion
Copper 0.07mg 0.091mg Pumpkin
Manganese 0.137mg 0.089mg Welsh onion
Selenium 0.6µg 0.2µg Welsh onion
Vitamin A 1160IU 5755IU Pumpkin
Vitamin A RAE 288µg Pumpkin
Vitamin E 0.51mg 0.8mg Pumpkin
Vitamin C 27mg 4.7mg Welsh onion
Vitamin B1 0.05mg 0.031mg Welsh onion
Vitamin B2 0.09mg 0.078mg Welsh onion
Vitamin B3 0.4mg 0.413mg Pumpkin
Vitamin B5 0.169mg 0.201mg Pumpkin
Vitamin B6 0.072mg 0.044mg Welsh onion
Folate 16µg 9µg Welsh onion
Vitamin K 193.4µg 0.8µg Welsh onion
Tryptophan 0.021mg 0.009mg Welsh onion
Threonine 0.074mg 0.021mg Welsh onion
Isoleucine 0.081mg 0.023mg Welsh onion
Leucine 0.113mg 0.034mg Welsh onion
Lysine 0.095mg 0.039mg Welsh onion
Methionine 0.021mg 0.008mg Welsh onion
Phenylalanine 0.061mg 0.023mg Welsh onion
Valine 0.084mg 0.025mg Welsh onion
Histidine 0.033mg 0.011mg Welsh onion
Saturated Fat 0.067g 0.037g Pumpkin
Monounsaturated Fat 0.056g 0.009g Welsh onion
Polyunsaturated fat 0.156g 0.004g Welsh onion

Which food is preferable for your diet?

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

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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
61%
Welsh onion
37%
Pumpkin
Minerals Daily Need Coverage Score
17%
Welsh onion
11%
Pumpkin

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.1g)
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 - 0.03g)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.