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  6. Pumpkin vs. Onion

Pumpkin vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Onion

  • Pumpkin has more Vitamin A RAE, Copper, and Vitamin E , however, Onion is higher in Vitamin B6.
  • Pumpkin covers your daily Vitamin A RAE needs 32% more than Onion.
  • Onion contains 40 times less Vitamin E than Pumpkin. Pumpkin contains 0.8mg of Vitamin E , while Onion contains 0.02mg.
  • Pumpkin has less Sugar.

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

Infographic

Pumpkin vs Onion 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.
Pumpkin
Pumpkin
6
:
4
Onion
Onion
Contains more Iron +171.4%
Contains more Potassium +57.5%
Contains less Sodium -75%
Contains more Zinc +35.3%
Contains more Copper +133.3%
Contains more Calcium +53.3%
Contains more Magnesium +11.1%
Contains more Manganese +44.9%
Contains more Selenium +150%
Equal in Phosphorus - 29
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +171.4%
Contains more Potassium +57.5%
Contains less Sodium -75%
Contains more Zinc +35.3%
Contains more Copper +133.3%
Contains more Calcium +53.3%
Contains more Magnesium +11.1%
Contains more Manganese +44.9%
Contains more Selenium +150%
Equal in Phosphorus - 29

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.
Pumpkin
Pumpkin
6
:
4
Onion
Onion
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%
Contains more Vitamin C +57.4%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +172.7%
Contains more Folate +111.1%
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%
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%
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%
Contains more Vitamin C +57.4%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B6 +172.7%
Contains more Folate +111.1%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Onion
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
37%
Pumpkin
8%
Onion
Minerals Daily Need Coverage Score
11%
Pumpkin
8%
Onion

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.