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  6. Welsh onion vs. Pumpkin seeds

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

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What are the main differences between welsh onion and pumpkin seeds?

  • Welsh onion is richer in vitamin C and vitamin A, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 89% higher.
  • Welsh onion has 90 times more vitamin C than pumpkin seeds. Welsh onion has 27mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Welsh onion contains less saturated fat.

We used Onions, welsh, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Welsh onion vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +333.5%
Contains more IronIron +171.3%
Contains more CopperCopper +885.7%
Contains more ZincZinc +1880.8%
Contains more PhosphorusPhosphorus +87.8%
Contains more ManganeseManganese +262%
~equal in Sodium ~18mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +201.8%
Contains more Vitamin B6Vitamin B6 +94.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Pumpkin seeds DV% diff.
Vitamin K 193.4µg 161%
Zinc 0.52mg 10.3mg 89%
Copper 0.07mg 0.69mg 69%
Fiber 2.4g 18.4g 64%
Polyunsaturated fat 0.156g 8.844g 58%
Magnesium 23mg 262mg 57%
Protein 1.9g 18.55g 33%
Vitamin C 27mg 0.3mg 30%
Fats 0.4g 19.4g 29%
Iron 1.22mg 3.31mg 26%
Calories 34kcal 446kcal 21%
Potassium 212mg 919mg 21%
Saturated fat 0.067g 3.67g 16%
Manganese 0.137mg 0.496mg 16%
Carbs 6.5g 53.75g 16%
Monounsaturated fat 0.056g 6.032g 15%
Phosphorus 49mg 92mg 6%
Calcium 18mg 55mg 4%
Vitamin B6 0.072mg 0.037mg 3%
Vitamin E 0.51mg 3%
Vitamin B2 0.09mg 0.052mg 3%
Folate 16µg 9µg 2%
Vitamin B5 0.169mg 0.056mg 2%
Choline 5.3mg 1%
Vitamin B1 0.05mg 0.034mg 1%
Vitamin B3 0.4mg 0.286mg 1%
Selenium 0.6µg 1%
Net carbs 4.1g 35.35g N/A
Sugar 2.18g N/A
Sodium 17mg 18mg 0%
Vitamin A 3µg 0%
Tryptophan 0.021mg 0.326mg 0%
Threonine 0.074mg 0.683mg 0%
Isoleucine 0.081mg 0.956mg 0%
Leucine 0.113mg 1.572mg 0%
Lysine 0.095mg 1.386mg 0%
Methionine 0.021mg 0.417mg 0%
Phenylalanine 0.061mg 0.924mg 0%
Valine 0.084mg 1.491mg 0%
Histidine 0.033mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1911.1%
Contains more ProteinProtein +876.3%
Contains more FatsFats +4750%
Contains more CarbsCarbs +726.9%
Contains more OtherOther +442.9%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +10671.4%
Contains more Poly. FatPolyunsaturated fat +5569.2%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.