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  6. Onion vs. Peppers

Onion vs. Peppers — In-Depth Nutrition Comparison

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Important differences between Onion and Peppers

  • Peppers have more Vitamin C, Copper, Iron, Vitamin B6, Vitamin K, Vitamin A RAE, Potassium, and Vitamin B3 than Onion.
  • Peppers' daily need coverage for Vitamin C is 261% more.

The food varieties used in the comparison are Onions, raw and Peppers, hot chili, green, raw.

Infographic

Onion vs Peppers 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.
Onion
Onion
2
:
7
Peppers
Peppers
Contains more Calcium +27.8%
Contains less Sodium -42.9%
Contains more Iron +471.4%
Contains more Magnesium +150%
Contains more Phosphorus +58.6%
Contains more Potassium +132.9%
Contains more Zinc +76.5%
Contains more Copper +346.2%
Contains more Manganese +83.7%
Equal in Selenium - 0.5
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +27.8%
Contains less Sodium -42.9%
Contains more Iron +471.4%
Contains more Magnesium +150%
Contains more Phosphorus +58.6%
Contains more Potassium +132.9%
Contains more Zinc +76.5%
Contains more Copper +346.2%
Contains more Manganese +83.7%
Equal in Selenium - 0.5

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
Onion
1
:
9
Peppers
Peppers
Contains more Vitamin B5 +101.6%
Contains more Vitamin A +58850%
Contains more Vitamin E +3350%
Contains more Vitamin C +3177%
Contains more Vitamin B1 +95.7%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +719%
Contains more Vitamin B6 +131.7%
Contains more Folate +21.1%
Contains more Vitamin K +3475%
Onion
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%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B5 +101.6%
Contains more Vitamin A +58850%
Contains more Vitamin E +3350%
Contains more Vitamin C +3177%
Contains more Vitamin B1 +95.7%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +719%
Contains more Vitamin B6 +131.7%
Contains more Folate +21.1%
Contains more Vitamin K +3475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Peppers
Peppers
Contains more Protein +81.8%
Contains more Fats +100%
Contains more Other +71.4%
Equal in Carbs - 9.46
Equal in Water - 87.74
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Protein +81.8%
Contains more Fats +100%
Contains more Other +71.4%
Equal in Carbs - 9.46
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Peppers
Peppers
Contains more Monounsaturated Fat +18.2%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +541.2%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +18.2%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +541.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Peppers Opinion
Net carbs 7.64g 7.96g Peppers
Protein 1.1g 2g Peppers
Fats 0.1g 0.2g Peppers
Carbs 9.34g 9.46g Peppers
Calories 40kcal 40kcal
Fructose 1.29g Onion
Sugar 4.24g 5.1g Onion
Fiber 1.7g 1.5g Onion
Calcium 23mg 18mg Onion
Iron 0.21mg 1.2mg Peppers
Magnesium 10mg 25mg Peppers
Phosphorus 29mg 46mg Peppers
Potassium 146mg 340mg Peppers
Sodium 4mg 7mg Onion
Zinc 0.17mg 0.3mg Peppers
Copper 0.039mg 0.174mg Peppers
Manganese 0.129mg 0.237mg Peppers
Selenium 0.5µg 0.5µg
Vitamin A 2IU 1179IU Peppers
Vitamin A RAE 0µg 59µg Peppers
Vitamin E 0.02mg 0.69mg Peppers
Vitamin C 7.4mg 242.5mg Peppers
Vitamin B1 0.046mg 0.09mg Peppers
Vitamin B2 0.027mg 0.09mg Peppers
Vitamin B3 0.116mg 0.95mg Peppers
Vitamin B5 0.123mg 0.061mg Onion
Vitamin B6 0.12mg 0.278mg Peppers
Folate 19µg 23µg Peppers
Vitamin K 0.4µg 14.3µg Peppers
Tryptophan 0.014mg 0.026mg Peppers
Threonine 0.021mg 0.074mg Peppers
Isoleucine 0.014mg 0.065mg Peppers
Leucine 0.025mg 0.105mg Peppers
Lysine 0.039mg 0.089mg Peppers
Methionine 0.002mg 0.024mg Peppers
Phenylalanine 0.025mg 0.062mg Peppers
Valine 0.021mg 0.084mg Peppers
Histidine 0.014mg 0.041mg Peppers
Saturated Fat 0.042g 0.021g Peppers
Monounsaturated Fat 0.013g 0.011g Onion
Polyunsaturated fat 0.017g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Peppers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
90%
Peppers
Minerals Daily Need Coverage Score
8%
Onion
22%
Peppers

Comparison summary

Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 3mg)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.8)
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.