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  6. Bell pepper vs. Onion

Bell pepper vs. Onion — In-Depth Nutrition Comparison

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A recap on the differences between bell peppers and onions

  • Onions have less vitamin C, vitamin B6, vitamin A, and vitamin K.
  • Bell peppers cover your daily vitamin C needs 81% more than onions.
  • Onions contain 185 times less vitamin A than bell peppers. Bell peppers contain 370 IU of vitamin A, while onions contain 2 IU.
  • Bell peppers have less sugar.
  • The glycemic index of bell peppers is higher.

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

Infographic

Bell pepper 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +61.9%
Contains more CopperCopper +69.2%
Contains less SodiumSodium -25%
Contains more CalciumCalcium +130%
Contains more ZincZinc +30.8%
Contains more PhosphorusPhosphorus +45%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~10mg
~equal in Manganese ~0.129mg

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5%
Onion
Onion
2
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin CVitamin C +986.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1750%
Contains more Vitamin B1Vitamin B1 +23.9%
Contains more Vitamin B3Vitamin B3 +313.8%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin KVitamin K +1750%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more FolateFolate +90%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bell pepper Onion DV% diff.
Vitamin C 80.4mg 7.4mg 81%
Vitamin B6 0.224mg 0.12mg 8%
Vitamin K 7.4µg 0.4µg 6%
Copper 0.066mg 0.039mg 3%
Carbs 4.64g 9.34g 2%
Iron 0.34mg 0.21mg 2%
Vitamin A 18µg 0µg 2%
Vitamin E 0.37mg 0.02mg 2%
Vitamin B3 0.48mg 0.116mg 2%
Folate 10µg 19µg 2%
Calories 20kcal 40kcal 1%
Calcium 10mg 23mg 1%
Potassium 175mg 146mg 1%
Phosphorus 20mg 29mg 1%
Selenium 0µg 0.5µg 1%
Vitamin B1 0.057mg 0.046mg 1%
Protein 0.86g 1.1g 0%
Fats 0.17g 0.1g 0%
Net carbs 2.94g 7.64g N/A
Magnesium 10mg 10mg 0%
Sugar 2.4g 4.24g N/A
Fiber 1.7g 1.7g 0%
Zinc 0.13mg 0.17mg 0%
Sodium 3mg 4mg 0%
Manganese 0.122mg 0.129mg 0%
Vitamin B2 0.028mg 0.027mg 0%
Vitamin B5 0.099mg 0.123mg 0%
Choline 5.5mg 6.1mg 0%
Saturated fat 0.058g 0.042g 0%
Monounsaturated fat 0.008g 0.013g 0%
Polyunsaturated fat 0.062g 0.017g 0%
Tryptophan 0.012mg 0.014mg 0%
Threonine 0.036mg 0.021mg 0%
Isoleucine 0.024mg 0.014mg 0%
Leucine 0.036mg 0.025mg 0%
Lysine 0.039mg 0.039mg 0%
Methionine 0.007mg 0.002mg 0%
Phenylalanine 0.092mg 0.025mg 0%
Valine 0.036mg 0.021mg 0%
Histidine 0.01mg 0.014mg 0%
Fructose 1.12g 1.29g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +70%
Contains more OtherOther +25.7%
Contains more ProteinProtein +27.9%
Contains more CarbsCarbs +101.3%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +264.7%
Contains less Sat. FatSaturated fat -27.6%
Contains more Mono. FatMonounsaturated fat +62.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Onion
Onion
3
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
Contains more SucroseSucrose +800%
Contains more GlucoseGlucose +69.8%
Contains more FructoseFructose +15.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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