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

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Differences between welsh onion and pumpkin leaves

  • Welsh onion has more vitamin C, while pumpkin leaves have more iron, vitamin B6, manganese, phosphorus, copper, and potassium.
  • Welsh onion's daily need coverage for vitamin C is 18% higher.

The food types used in this comparison are Onions, welsh, raw and Pumpkin leaves, raw.

Infographic

Welsh onion vs Pumpkin leaves infographic
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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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more ZincZinc +160%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +105.7%
Contains more IronIron +82%
Contains more CopperCopper +90%
Contains more PhosphorusPhosphorus +112.2%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +159.1%
Contains more SeleniumSelenium +50%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +145.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +302.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +88%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
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 CarbsCarbs +179%
Contains more ProteinProtein +65.8%
Contains more OtherOther +77.1%
~equal in Fats ~0.4g
~equal in Water ~92.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains less Sat. FatSaturated fat -67.6%
Contains more Poly. FatPolyunsaturated fat +609.1%
~equal in Monounsaturated fat ~0.052g

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 leaves
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Pumpkin leaves DV% diff.
Vitamin K 193.4µg 161%
Vitamin C 27mg 11mg 18%
Iron 1.22mg 2.22mg 13%
Vitamin A 97µg 11%
Fiber 2.4g 10%
Vitamin B6 0.072mg 0.207mg 10%
Manganese 0.137mg 0.355mg 9%
Phosphorus 49mg 104mg 8%
Copper 0.07mg 0.133mg 7%
Potassium 212mg 436mg 7%
Folate 16µg 36µg 5%
Vitamin B1 0.05mg 0.094mg 4%
Magnesium 23mg 38mg 4%
Vitamin B5 0.169mg 0.042mg 3%
Zinc 0.52mg 0.2mg 3%
Vitamin E 0.51mg 3%
Protein 1.9g 3.15g 3%
Vitamin B2 0.09mg 0.128mg 3%
Vitamin B3 0.4mg 0.92mg 3%
Calcium 18mg 39mg 2%
Choline 5.3mg 1%
Saturated fat 0.067g 0.207g 1%
Polyunsaturated fat 0.156g 0.022g 1%
Calories 34kcal 19kcal 1%
Selenium 0.6µg 0.9µg 1%
Carbs 6.5g 2.33g 1%
Fats 0.4g 0.4g 0%
Net carbs 4.1g 2.33g N/A
Sugar 2.18g N/A
Sodium 17mg 11mg 0%
Monounsaturated fat 0.056g 0.052g 0%
Tryptophan 0.021mg 0.041mg 0%
Threonine 0.074mg 0.156mg 0%
Isoleucine 0.081mg 0.156mg 0%
Leucine 0.113mg 0.318mg 0%
Lysine 0.095mg 0.2mg 0%
Methionine 0.021mg 0.054mg 0%
Phenylalanine 0.061mg 0.171mg 0%
Valine 0.084mg 0.181mg 0%
Histidine 0.033mg 0.05mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Pumpkin leaves
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
51%
Welsh onion
17%
Pumpkin leaves
Minerals Daily Need Coverage Score
17%
Welsh onion
31%
Pumpkin leaves

Comparison summary

Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.14g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 39)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 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.