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Onion vs Pumpkin - In-Depth Nutrition Comparison

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The main differences between Onion and Pumpkin

  • Onion contains less Vitamin A, Copper, Iron, Vitamin E , Vitamin B2, and Potassium than Pumpkin.
  • Daily need coverage for Vitamin A from Pumpkin is 47% higher.
  • Pumpkin has 3 times less Fiber than Onion. Onion has 1.7g of Fiber, while Pumpkin has 0.5g.

Food types used in this article are Onions, raw and Pumpkin, raw.

Infographic

Onion vs Pumpkin 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
1
:
Contains more Iron +281%
Contains more Potassium +132.9%
Contains more Magnesium +20%
Contains more Copper +225.6%
Contains more Zinc +88.2%
Contains more Phosphorus +51.7%
Contains less Sodium -75%
Equal in Calcium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +281%
Contains more Potassium +132.9%
Contains more Magnesium +20%
Contains more Copper +225.6%
Contains more Zinc +88.2%
Contains more Phosphorus +51.7%
Contains less Sodium -75%
Equal in Calcium - 21

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
2
:
Contains more Vitamin B6 +96.7%
Contains more Folate +18.8%
Contains more Vitamin C +21.6%
Contains more Vitamin A +425550%
Contains more Vitamin E +5200%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +142.3%
Contains more Vitamin K +175%
Equal in Vitamin B1 - 0.05
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 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin B6 +96.7%
Contains more Folate +18.8%
Contains more Vitamin C +21.6%
Contains more Vitamin A +425550%
Contains more Vitamin E +5200%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +142.3%
Contains more Vitamin K +175%
Equal in Vitamin B1 - 0.05

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
55
Pumpkin
Mineral Summary Score
8
Onion
18
Pumpkin

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
6%
Pumpkin
Carbohydrates
9%
Onion
7%
Pumpkin
Fats
0%
Onion
0%
Pumpkin

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 Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 49)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

All nutrients comparison - raw data values

Nutrient Onion Pumpkin Opinion
Calories 40 26 Onion
Protein 1.1 1 Onion
Fats 0.1 0.1
Vitamin C 7.4 9 Pumpkin
Net carbs 7.639999866485596 6 Onion
Carbs 9.34 6.5 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.8 Pumpkin
Calcium 23 21 Onion
Potassium 146 340 Pumpkin
Magnesium 10 12 Pumpkin
Sugar 4.24 2.76 Pumpkin
Fiber 1.7 0.5 Onion
Copper 0.039 0.127 Pumpkin
Zinc 0.17 0.32 Pumpkin
Starch 0 Onion
Phosphorus 29 44 Pumpkin
Sodium 4 1 Pumpkin
Vitamin A 2 8513 Pumpkin
Vitamin E 0.02 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.046 0.05 Pumpkin
Vitamin B2 0.027 0.11 Pumpkin
Vitamin B3 0.116 0.6 Pumpkin
Vitamin B5 0.123 0.298 Pumpkin
Vitamin B6 0.12 0.061 Onion
Vitamin B12 0 0
Vitamin K 0.4 1.1 Pumpkin
Folate 19 16 Onion
Trans Fat 0 0
Saturated Fat 0.042 0.052 Onion
Monounsaturated Fat 0.013 0.013
Polyunsaturated fat 0.017 0.005 Onion
Tryptophan 0.014 0.012 Onion
Threonine 0.021 0.029 Pumpkin
Isoleucine 0.014 0.031 Pumpkin
Leucine 0.025 0.046 Pumpkin
Lysine 0.039 0.054 Pumpkin
Methionine 0.002 0.011 Pumpkin
Phenylalanine 0.025 0.032 Pumpkin
Valine 0.021 0.035 Pumpkin
Histidine 0.014 0.016 Pumpkin
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.