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  6. Welsh onion vs. Pumpkin

Welsh onion vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between welsh onion and pumpkin

  • Welsh onion has more vitamin K, vitamin C, fiber, and iron; however, pumpkin is higher in vitamin A and copper.
  • Welsh onion covers your daily vitamin K needs 160% more than pumpkin.
  • Pumpkin contains 5 times less fiber than welsh onion. Welsh onion contains 2.4g of fiber, while pumpkin contains 0.5g.
  • The glycemic index of pumpkin is higher.

Food varieties used in this article are Onions, welsh, raw and Pumpkin, raw.

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.
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +91.7%
Contains more IronIron +52.5%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +11.4%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +60.4%
Contains more CopperCopper +81.4%
Contains less SodiumSodium -94.1%
~equal in Manganese ~0.125mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B6Vitamin B6 +18%
Contains more Vitamin KVitamin K +17481.8%
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%
~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 Welsh onion Pumpkin DV% diff.
Vitamin K 193.4µg 1.1µg 160%
Vitamin A 426µg 47%
Vitamin C 27mg 9mg 20%
Fiber 2.4g 0.5g 8%
Copper 0.07mg 0.127mg 6%
Iron 1.22mg 0.8mg 5%
Vitamin E 0.51mg 1.06mg 4%
Potassium 212mg 340mg 4%
Magnesium 23mg 12mg 3%
Vitamin B5 0.169mg 0.298mg 3%
Vitamin B2 0.09mg 0.11mg 2%
Protein 1.9g 1g 2%
Zinc 0.52mg 0.32mg 2%
Vitamin B3 0.4mg 0.6mg 1%
Vitamin B6 0.072mg 0.061mg 1%
Selenium 0.6µg 0.3µg 1%
Manganese 0.137mg 0.125mg 1%
Polyunsaturated fat 0.156g 0.005g 1%
Sodium 17mg 1mg 1%
Phosphorus 49mg 44mg 1%
Choline 5.3mg 8.2mg 1%
Calories 34kcal 26kcal 0%
Fats 0.4g 0.1g 0%
Carbs 6.5g 6.5g 0%
Net carbs 4.1g 6g N/A
Calcium 18mg 21mg 0%
Sugar 2.18g 2.76g N/A
Vitamin B1 0.05mg 0.05mg 0%
Folate 16µg 16µg 0%
Saturated fat 0.067g 0.052g 0%
Monounsaturated fat 0.056g 0.013g 0%
Tryptophan 0.021mg 0.012mg 0%
Threonine 0.074mg 0.029mg 0%
Isoleucine 0.081mg 0.031mg 0%
Leucine 0.113mg 0.046mg 0%
Lysine 0.095mg 0.054mg 0%
Methionine 0.021mg 0.011mg 0%
Phenylalanine 0.061mg 0.032mg 0%
Valine 0.084mg 0.035mg 0%
Histidine 0.033mg 0.016mg 0%

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +90%
Contains more FatsFats +300%
Contains more OtherOther +14.3%
~equal in Carbs ~6.5g
~equal in Water ~91.6g

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% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +330.8%
Contains more Poly. FatPolyunsaturated fat +3020%
Contains less Sat. FatSaturated fat -22.4%

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/168448/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.