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Welsh onion vs Pumpkin - In-Depth Nutrition Comparison

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A recap on differences between Welsh onion and Pumpkin

  • Welsh onion has more Vitamin K, Vitamin C, Fiber, and Iron, however Pumpkin is higher in 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Welsh onion
Welsh onion
4
:
4
Pumpkin
Pumpkin
Contains more Iron +52.5%
Contains more Magnesium +91.7%
Contains more Phosphorus +11.4%
Contains more Zinc +62.5%
Contains more Calcium +16.7%
Contains more Potassium +60.4%
Contains less Sodium -94.1%
Contains more Copper +81.4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Iron +52.5%
Contains more Magnesium +91.7%
Contains more Phosphorus +11.4%
Contains more Zinc +62.5%
Contains more Calcium +16.7%
Contains more Potassium +60.4%
Contains less Sodium -94.1%
Contains more Copper +81.4%

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
Welsh onion
Welsh onion
3
:
5
Pumpkin
Pumpkin
Contains more Vitamin C +200%
Contains more Vitamin B6 +18%
Contains more Vitamin K +17481.8%
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%
Equal in Vitamin B1 - 0.05
Equal in Folate - 16
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +200%
Contains more Vitamin B6 +18%
Contains more Vitamin K +17481.8%
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%
Equal in Vitamin B1 - 0.05
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
2
Pumpkin
Pumpkin
Contains more Protein +90%
Contains more Fats +300%
Contains more Other +14.3%
Equal in Carbs - 6.5
Equal in Water - 91.6
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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +90%
Contains more Fats +300%
Contains more Other +14.3%
Equal in Carbs - 6.5
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +3020%
Contains less Saturated Fat -22.4%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +330.8%
Contains more Polyunsaturated fat +3020%
Contains less Saturated Fat -22.4%

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.
Welsh onion Pumpkin
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 Welsh onion Pumpkin Opinion
Net carbs 4.1g 6g Pumpkin
Protein 1.9g 1g Welsh onion
Fats 0.4g 0.1g Welsh onion
Carbs 6.5g 6.5g
Calories 34kcal 26kcal Welsh onion
Sugar 2.18g 2.76g Welsh onion
Fiber 2.4g 0.5g Welsh onion
Calcium 18mg 21mg Pumpkin
Iron 1.22mg 0.8mg Welsh onion
Magnesium 23mg 12mg Welsh onion
Phosphorus 49mg 44mg Welsh onion
Potassium 212mg 340mg Pumpkin
Sodium 17mg 1mg Pumpkin
Zinc 0.52mg 0.32mg Welsh onion
Copper 0.07mg 0.127mg Pumpkin
Vitamin A 1160IU 8513IU Pumpkin
Vitamin A RAE 426µg Pumpkin
Vitamin E 0.51mg 1.06mg Pumpkin
Vitamin C 27mg 9mg Welsh onion
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.09mg 0.11mg Pumpkin
Vitamin B3 0.4mg 0.6mg Pumpkin
Vitamin B5 0.169mg 0.298mg Pumpkin
Vitamin B6 0.072mg 0.061mg Welsh onion
Folate 16µg 16µg
Vitamin K 193.4µg 1.1µg Welsh onion
Tryptophan 0.021mg 0.012mg Welsh onion
Threonine 0.074mg 0.029mg Welsh onion
Isoleucine 0.081mg 0.031mg Welsh onion
Leucine 0.113mg 0.046mg Welsh onion
Lysine 0.095mg 0.054mg Welsh onion
Methionine 0.021mg 0.011mg Welsh onion
Phenylalanine 0.061mg 0.032mg Welsh onion
Valine 0.084mg 0.035mg Welsh onion
Histidine 0.033mg 0.016mg Welsh onion
Saturated Fat 0.067g 0.052g Pumpkin
Monounsaturated Fat 0.056g 0.013g Welsh onion
Polyunsaturated fat 0.156g 0.005g 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 Equal
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
61%
Welsh onion
55%
Pumpkin
Minerals Daily Need Coverage Score
18%
Welsh onion
18%
Pumpkin

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. 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.