Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Onion
  5. Compare
  6. Onion vs. Pumpkin

Onion vs. Pumpkin — In-Depth Nutrition Comparison

Compare

A recap on differences between Onion and Pumpkin

  • Onion has more Vitamin B6, however, Pumpkin is higher in Vitamin A RAE, Copper, and Vitamin E .
  • Pumpkin covers your daily Vitamin A RAE needs 32% more than Onion.
  • Pumpkin contains 3 times less Vitamin B6 than Onion. Onion contains 0.12mg of Vitamin B6, while Pumpkin contains 0.044mg.
  • Pumpkin has less Sugar.

Food varieties used in this article are Onions, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

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.
Onion
Onion
4
:
6
Pumpkin
Pumpkin
Contains more Calcium +53.3%
Contains more Magnesium +11.1%
Contains more Manganese +44.9%
Contains more Selenium +150%
Contains more Iron +171.4%
Contains more Potassium +57.5%
Contains less Sodium -75%
Contains more Zinc +35.3%
Contains more Copper +133.3%
Equal in Magnesium - 9
Equal in Phosphorus - 30
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +53.3%
Contains more Magnesium +11.1%
Contains more Manganese +44.9%
Contains more Selenium +150%
Contains more Iron +171.4%
Contains more Potassium +57.5%
Contains less Sodium -75%
Contains more Zinc +35.3%
Contains more Copper +133.3%
Equal in Magnesium - 9
Equal in Phosphorus - 30

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
4
:
6
Pumpkin
Pumpkin
Contains more Vitamin C +57.4%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +172.7%
Contains more Folate +111.1%
Contains more Vitamin A +287650%
Contains more Vitamin E +3900%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +256%
Contains more Vitamin B5 +63.4%
Contains more Vitamin K +100%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +57.4%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +172.7%
Contains more Folate +111.1%
Contains more Vitamin A +287650%
Contains more Vitamin E +3900%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +256%
Contains more Vitamin B5 +63.4%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
:
2
Pumpkin
Pumpkin
Contains more Protein +52.8%
Contains more Fats +42.9%
Contains more Carbs +90.6%
Contains more Other +77.1%
Equal in Water - 93.69
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +52.8%
Contains more Fats +42.9%
Contains more Carbs +90.6%
Contains more Other +77.1%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +325%
Contains less Saturated Fat -11.9%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +325%
Contains less Saturated Fat -11.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Pumpkin Opinion
Net carbs 7.64g 3.8g Onion
Protein 1.1g 0.72g Onion
Fats 0.1g 0.07g Onion
Carbs 9.34g 4.9g Onion
Calories 40kcal 20kcal Onion
Fructose 1.29g Onion
Sugar 4.24g 2.08g Pumpkin
Fiber 1.7g 1.1g Onion
Calcium 23mg 15mg Onion
Iron 0.21mg 0.57mg Pumpkin
Magnesium 10mg 9mg Onion
Phosphorus 29mg 30mg Pumpkin
Potassium 146mg 230mg Pumpkin
Sodium 4mg 1mg Pumpkin
Zinc 0.17mg 0.23mg Pumpkin
Copper 0.039mg 0.091mg Pumpkin
Manganese 0.129mg 0.089mg Onion
Selenium 0.5µg 0.2µg Onion
Vitamin A 2IU 5755IU Pumpkin
Vitamin A RAE 0µg 288µg Pumpkin
Vitamin E 0.02mg 0.8mg Pumpkin
Vitamin C 7.4mg 4.7mg Onion
Vitamin B1 0.046mg 0.031mg Onion
Vitamin B2 0.027mg 0.078mg Pumpkin
Vitamin B3 0.116mg 0.413mg Pumpkin
Vitamin B5 0.123mg 0.201mg Pumpkin
Vitamin B6 0.12mg 0.044mg Onion
Folate 19µg 9µg Onion
Vitamin K 0.4µg 0.8µg Pumpkin
Tryptophan 0.014mg 0.009mg Onion
Threonine 0.021mg 0.021mg
Isoleucine 0.014mg 0.023mg Pumpkin
Leucine 0.025mg 0.034mg Pumpkin
Lysine 0.039mg 0.039mg
Methionine 0.002mg 0.008mg Pumpkin
Phenylalanine 0.025mg 0.023mg Onion
Valine 0.021mg 0.025mg Pumpkin
Histidine 0.014mg 0.011mg Onion
Saturated Fat 0.042g 0.037g Pumpkin
Monounsaturated Fat 0.013g 0.009g Onion
Polyunsaturated fat 0.017g 0.004g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Onion
Onion vs Chives
Chives
Onion
Onion vs Parsley
Parsley
Onion
Onion vs Radish
Radish
Pumpkin
Pumpkin vs Cucumber
Cucumber
Pumpkin
Pumpkin vs Eggplant
Eggplant
Pumpkin
Pumpkin vs Vegetable
Vegetable

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
37%
Pumpkin
Minerals Daily Need Coverage Score
8%
Onion
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.16g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 37)
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

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.