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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
2
:
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
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%

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
Onion
1
:
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%
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%
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%

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.
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
Starch 0g g Onion
Fructose 1.29g g 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
Vitamin A 2IU 1179IU Peppers
Vitamin E 0.02mg 0.69mg Peppers
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

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
8
Onion
90
Peppers
Mineral Summary Score
8
Onion
23
Peppers

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
7%
Onion
12%
Peppers
Carbohydrates
9%
Onion
9%
Peppers
Fats
0%
Onion
1%
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

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. 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.