Onion vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between Onion and Pumpkin
- Onion has more Vitamin B6, however, Pumpkin is higher in Vitamin A, Copper, and Vitamin E.
- Pumpkin covers your daily Vitamin A needs 32% more than Onion.
- Pumpkin contains 3 times less Vitamin B6 than Onion. Onion contains 0.12mg of Vitamin B6, while Pumpkin contains 0.044mg.
- Pumpkin has less Sugar.
Food varieties used in this article are Onions, raw and Pumpkin, cooked, boiled, drained, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +53.3% |
| Contains more ManganeseManganese | +44.9% |
| Contains more SeleniumSelenium | +150% |
| Contains more PotassiumPotassium | +57.5% |
| Contains more IronIron | +171.4% |
| Contains more CopperCopper | +133.3% |
| Contains more ZincZinc | +35.3% |
| Contains less SodiumSodium | -75% |
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.
| Contains more Vitamin CVitamin C | +57.4% |
| Contains more Vitamin B1Vitamin B1 | +48.4% |
| Contains more Vitamin B6Vitamin B6 | +172.7% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin AVitamin A | +287650% |
| Contains more Vitamin EVitamin E | +3900% |
| Contains more Vitamin B2Vitamin B2 | +188.9% |
| Contains more Vitamin B3Vitamin B3 | +256% |
| Contains more Vitamin B5Vitamin B5 | +63.4% |
| Contains more Vitamin KVitamin K | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +52.8% |
| Contains more FatsFats | +42.9% |
| Contains more CarbsCarbs | +90.6% |
| Contains more OtherOther | +77.1% |
~equal in
Water
~93.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +44.4% |
| Contains more Poly. FatPolyunsaturated fat | +325% |
| Contains less Sat. FatSaturated Fat | -11.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 40kcal | 20kcal |
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| Protein | 1.1g | 0.72g |
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| Fats | 0.1g | 0.07g |
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| Vitamin C | 7.4mg | 4.7mg |
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| Net carbs | 7.64g | 3.8g |
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| Carbs | 9.34g | 4.9g |
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| Magnesium | 10mg | 9mg |
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| Calcium | 23mg | 15mg |
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| Potassium | 146mg | 230mg |
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| Iron | 0.21mg | 0.57mg |
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| Sugar | 4.24g | 2.08g |
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| Fiber | 1.7g | 1.1g |
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| Copper | 0.039mg | 0.091mg |
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| Zinc | 0.17mg | 0.23mg |
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| Phosphorus | 29mg | 30mg |
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| Sodium | 4mg | 1mg |
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| Vitamin A | 2IU | 5755IU |
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| Vitamin A | 0µg | 288µg |
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| Vitamin E | 0.02mg | 0.8mg |
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| Manganese | 0.129mg | 0.089mg |
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| Selenium | 0.5µg | 0.2µg |
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| Vitamin B1 | 0.046mg | 0.031mg |
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| Vitamin B2 | 0.027mg | 0.078mg |
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| Vitamin B3 | 0.116mg | 0.413mg |
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| Vitamin B5 | 0.123mg | 0.201mg |
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| Vitamin B6 | 0.12mg | 0.044mg |
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| Vitamin K | 0.4µg | 0.8µg |
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| Folate | 19µg | 9µg |
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| Choline | 6.1mg | 6.2mg |
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| Saturated Fat | 0.042g | 0.037g |
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| Monounsaturated Fat | 0.013g | 0.009g |
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| Polyunsaturated fat | 0.017g | 0.004g |
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| Tryptophan | 0.014mg | 0.009mg |
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| Threonine | 0.021mg | 0.021mg | |
| Isoleucine | 0.014mg | 0.023mg |
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| Leucine | 0.025mg | 0.034mg |
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| Lysine | 0.039mg | 0.039mg | |
| Methionine | 0.002mg | 0.008mg |
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| Phenylalanine | 0.025mg | 0.023mg |
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| Valine | 0.021mg | 0.025mg |
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| Histidine | 0.014mg | 0.011mg |
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| Fructose | 1.29g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
34%
Minerals Daily Need Coverage Score
8%
11%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 2.16g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
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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?
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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.