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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, 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
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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
Onion
2
:
Contains more Calcium +27.8%
Contains less Sodium -42.9%
Contains more Iron +471.4%
Contains more Potassium +132.9%
Contains more Magnesium +150%
Contains more Copper +346.2%
Contains more Zinc +76.5%
Contains more Phosphorus +58.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Contains more Calcium +27.8%
Contains less Sodium -42.9%
Contains more Iron +471.4%
Contains more Potassium +132.9%
Contains more Magnesium +150%
Contains more Copper +346.2%
Contains more Zinc +76.5%
Contains more Phosphorus +58.6%

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 C +3177%
Contains more Vitamin A +58850%
Contains more Vitamin E +3350%
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 Vitamin K +3475%
Contains more Folate +21.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
Contains more Vitamin B5 +101.6%
Contains more Vitamin C +3177%
Contains more Vitamin A +58850%
Contains more Vitamin E +3350%
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 Vitamin K +3475%
Contains more Folate +21.1%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Peppers
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Onion Peppers Opinion
Calories 40 40
Protein 1.1 2 Peppers
Fats 0.1 0.2 Peppers
Vitamin C 7.4 242.5 Peppers
Net carbs 7.639999866485596 7.960000038146973 Peppers
Carbs 9.34 9.46 Peppers
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 1.2 Peppers
Calcium 23 18 Onion
Potassium 146 340 Peppers
Magnesium 10 25 Peppers
Sugar 4.24 5.1 Onion
Fiber 1.7 1.5 Onion
Copper 0.039 0.174 Peppers
Zinc 0.17 0.3 Peppers
Starch 0 Onion
Phosphorus 29 46 Peppers
Sodium 4 7 Onion
Vitamin A 2 1179 Peppers
Vitamin E 0.02 0.69 Peppers
Vitamin D 0 0
Vitamin B1 0.046 0.09 Peppers
Vitamin B2 0.027 0.09 Peppers
Vitamin B3 0.116 0.95 Peppers
Vitamin B5 0.123 0.061 Onion
Vitamin B6 0.12 0.278 Peppers
Vitamin B12 0 0
Vitamin K 0.4 14.3 Peppers
Folate 19 23 Peppers
Trans Fat 0 0
Saturated Fat 0.042 0.021 Peppers
Monounsaturated Fat 0.013 0.011 Onion
Polyunsaturated fat 0.017 0.109 Peppers
Tryptophan 0.014 0.026 Peppers
Threonine 0.021 0.074 Peppers
Isoleucine 0.014 0.065 Peppers
Leucine 0.025 0.105 Peppers
Lysine 0.039 0.089 Peppers
Methionine 0.002 0.024 Peppers
Phenylalanine 0.025 0.062 Peppers
Valine 0.021 0.084 Peppers
Histidine 0.014 0.041 Peppers
Fructose 1.29 Onion

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.