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Onion vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between Onion and Bell pepper

  • Onion has less Vitamin C, Vitamin B6, and Vitamin K.
  • Bell pepper covers your daily Vitamin C needs 81% more than Onion.
  • Bell pepper contains 2 times less Sugar than Onion. Onion contains 4.24g of Sugar, while Bell pepper contains 2.4g.

Food varieties used in this article are Onions, raw and Peppers, sweet, green, raw.

Infographic

Onion vs Bell pepper 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.
Contains more Calcium +130%
Contains more Phosphorus +45%
Contains more Zinc +30.8%
Contains more Selenium +∞%
Contains more Iron +61.9%
Contains more Potassium +19.9%
Contains less Sodium -25%
Contains more Copper +69.2%
Equal in Magnesium - 10
Equal in Manganese - 0.122
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +130%
Contains more Phosphorus +45%
Contains more Zinc +30.8%
Contains more Selenium +∞%
Contains more Iron +61.9%
Contains more Potassium +19.9%
Contains less Sodium -25%
Contains more Copper +69.2%
Equal in Magnesium - 10
Equal in Manganese - 0.122

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.
Onion
2
:
Contains more Vitamin B5 +24.2%
Contains more Folate +90%
Contains more Vitamin A +18400%
Contains more Vitamin E +1750%
Contains more Vitamin C +986.5%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +86.7%
Contains more Vitamin K +1750%
Equal in Vitamin B2 - 0.028
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin B5 +24.2%
Contains more Folate +90%
Contains more Vitamin A +18400%
Contains more Vitamin E +1750%
Contains more Vitamin C +986.5%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +86.7%
Contains more Vitamin K +1750%
Equal in Vitamin B2 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +27.9%
Contains more Carbs +101.3%
Contains more Fats +70%
Contains more Other +25.7%
Equal in Water - 93.89
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +27.9%
Contains more Carbs +101.3%
Contains more Fats +70%
Contains more Other +25.7%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +264.7%
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +264.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +800%
Contains more Glucose +69.8%
Contains more Fructose +15.2%
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +800%
Contains more Glucose +69.8%
Contains more Fructose +15.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Bell pepper
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Bell pepper Opinion
Net carbs 7.64g 2.94g Onion
Protein 1.1g 0.86g Onion
Fats 0.1g 0.17g Bell pepper
Carbs 9.34g 4.64g Onion
Calories 40kcal 20kcal Onion
Fructose 1.29g 1.12g Onion
Sugar 4.24g 2.4g Bell pepper
Fiber 1.7g 1.7g
Calcium 23mg 10mg Onion
Iron 0.21mg 0.34mg Bell pepper
Magnesium 10mg 10mg
Phosphorus 29mg 20mg Onion
Potassium 146mg 175mg Bell pepper
Sodium 4mg 3mg Bell pepper
Zinc 0.17mg 0.13mg Onion
Copper 0.039mg 0.066mg Bell pepper
Manganese 0.129mg 0.122mg Onion
Selenium 0.5µg 0µg Onion
Vitamin A 2IU 370IU Bell pepper
Vitamin A RAE 0µg 18µg Bell pepper
Vitamin E 0.02mg 0.37mg Bell pepper
Vitamin C 7.4mg 80.4mg Bell pepper
Vitamin B1 0.046mg 0.057mg Bell pepper
Vitamin B2 0.027mg 0.028mg Bell pepper
Vitamin B3 0.116mg 0.48mg Bell pepper
Vitamin B5 0.123mg 0.099mg Onion
Vitamin B6 0.12mg 0.224mg Bell pepper
Folate 19µg 10µg Onion
Vitamin K 0.4µg 7.4µg Bell pepper
Tryptophan 0.014mg 0.012mg Onion
Threonine 0.021mg 0.036mg Bell pepper
Isoleucine 0.014mg 0.024mg Bell pepper
Leucine 0.025mg 0.036mg Bell pepper
Lysine 0.039mg 0.039mg
Methionine 0.002mg 0.007mg Bell pepper
Phenylalanine 0.025mg 0.092mg Bell pepper
Valine 0.021mg 0.036mg Bell pepper
Histidine 0.014mg 0.01mg Onion
Saturated Fat 0.042g 0.058g Onion
Monounsaturated Fat 0.013g 0.008g Onion
Polyunsaturated fat 0.017g 0.062g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Bell pepper
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
8%
Onion
34%
Bell pepper
Minerals Daily Need Coverage Score
8%
Onion
9%
Bell pepper

Comparison summary

Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.1)
Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Bell pepper
Bell pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.