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Bell pepper vs Onion - In-Depth Nutrition Comparison

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A recap on differences between Bell pepper and Onion

  • Onion has less Vitamin C, Vitamin B6, and Vitamin K.
  • Bell pepper covers your daily Vitamin C needs 81% more than Onion.
  • Onion contains 19 times less Vitamin K than Bell pepper. Bell pepper contains 7.4µg of Vitamin K, while Onion contains 0.4µg.
  • Bell pepper has less Sugar.

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

Infographic

Bell pepper vs Onion 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +61.9%
Contains more Potassium +19.9%
Contains less Sodium -25%
Contains more Copper +69.2%
Contains more Calcium +130%
Contains more Phosphorus +45%
Contains more Zinc +30.8%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Iron +61.9%
Contains more Potassium +19.9%
Contains less Sodium -25%
Contains more Copper +69.2%
Contains more Calcium +130%
Contains more Phosphorus +45%
Contains more Zinc +30.8%
Equal in Magnesium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Onion
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%
Contains more Vitamin B5 +24.2%
Contains more Folate +90%
Equal in Vitamin B2 - 0.027
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%
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 +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%
Contains more Vitamin B5 +24.2%
Contains more Folate +90%
Equal in Vitamin B2 - 0.027

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bell pepper Onion
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bell pepper Onion Opinion
Net carbs 2.94g 7.64g Onion
Protein 0.86g 1.1g Onion
Fats 0.17g 0.1g Bell pepper
Carbs 4.64g 9.34g Onion
Calories 20kcal 40kcal Onion
Starch 0g 0g
Fructose 1.12g 1.29g Onion
Sugar 2.4g 4.24g Bell pepper
Fiber 1.7g 1.7g
Calcium 10mg 23mg Onion
Iron 0.34mg 0.21mg Bell pepper
Magnesium 10mg 10mg
Phosphorus 20mg 29mg Onion
Potassium 175mg 146mg Bell pepper
Sodium 3mg 4mg Bell pepper
Zinc 0.13mg 0.17mg Onion
Copper 0.066mg 0.039mg Bell pepper
Vitamin A 370IU 2IU Bell pepper
Vitamin E 0.37mg 0.02mg Bell pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 80.4mg 7.4mg Bell pepper
Vitamin B1 0.057mg 0.046mg Bell pepper
Vitamin B2 0.028mg 0.027mg Bell pepper
Vitamin B3 0.48mg 0.116mg Bell pepper
Vitamin B5 0.099mg 0.123mg Onion
Vitamin B6 0.224mg 0.12mg Bell pepper
Folate 10µg 19µg Onion
Vitamin B12 0µg 0µg
Vitamin K 7.4µg 0.4µg Bell pepper
Tryptophan 0.012mg 0.014mg Onion
Threonine 0.036mg 0.021mg Bell pepper
Isoleucine 0.024mg 0.014mg Bell pepper
Leucine 0.036mg 0.025mg Bell pepper
Lysine 0.039mg 0.039mg
Methionine 0.007mg 0.002mg Bell pepper
Phenylalanine 0.092mg 0.025mg Bell pepper
Valine 0.036mg 0.021mg Bell pepper
Histidine 0.01mg 0.014mg Onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.042g Onion
Monounsaturated Fat 0.008g 0.013g Onion
Polyunsaturated fat 0.062g 0.017g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Bell pepper
8
Onion
Mineral Summary Score
9
Bell pepper
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Bell pepper
7%
Onion
Carbohydrates
5%
Bell pepper
9%
Onion
Fats
1%
Bell pepper
0%
Onion

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 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)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.