Onion vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between onions and pumpkins
- Onions have more vitamin B6; however, pumpkins are higher in vitamin A, copper, and vitamin E.
- Pumpkins cover your daily vitamin A needs 115% more than onions.
- Pumpkins contain 3 times less vitamin B6 than onions. Onions contain 0.12mg of vitamin B6, while pumpkins contain 0.044mg.
- Pumpkins have less sugar.
- The glycemic index of pumpkins is higher.
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 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 288µg | 32% |
| Vitamin B6 | 0.12mg | 0.044mg | 6% |
| Copper | 0.039mg | 0.091mg | 6% |
| Iron | 0.21mg | 0.57mg | 5% |
| Vitamin E | 0.02mg | 0.8mg | 5% |
| Vitamin B2 | 0.027mg | 0.078mg | 4% |
| Folate | 19µg | 9µg | 3% |
| Vitamin C | 7.4mg | 4.7mg | 3% |
| Fructose | 1.29g | 2% | |
| Vitamin B5 | 0.123mg | 0.201mg | 2% |
| Vitamin B3 | 0.116mg | 0.413mg | 2% |
| Potassium | 146mg | 230mg | 2% |
| Fiber | 1.7g | 1.1g | 2% |
| Manganese | 0.129mg | 0.089mg | 2% |
| Protein | 1.1g | 0.72g | 1% |
| Selenium | 0.5µg | 0.2µg | 1% |
| Calories | 40kcal | 20kcal | 1% |
| Vitamin B1 | 0.046mg | 0.031mg | 1% |
| Zinc | 0.17mg | 0.23mg | 1% |
| Calcium | 23mg | 15mg | 1% |
| Carbs | 9.34g | 4.9g | 1% |
| Fats | 0.1g | 0.07g | 0% |
| Net carbs | 7.64g | 3.8g | N/A |
| Magnesium | 10mg | 9mg | 0% |
| Sugar | 4.24g | 2.08g | N/A |
| Phosphorus | 29mg | 30mg | 0% |
| Sodium | 4mg | 1mg | 0% |
| Vitamin K | 0.4µg | 0.8µg | 0% |
| Choline | 6.1mg | 6.2mg | 0% |
| Saturated fat | 0.042g | 0.037g | 0% |
| Monounsaturated fat | 0.013g | 0.009g | 0% |
| Polyunsaturated fat | 0.017g | 0.004g | 0% |
| Tryptophan | 0.014mg | 0.009mg | 0% |
| Threonine | 0.021mg | 0.021mg | 0% |
| Isoleucine | 0.014mg | 0.023mg | 0% |
| Leucine | 0.025mg | 0.034mg | 0% |
| Lysine | 0.039mg | 0.039mg | 0% |
| Methionine | 0.002mg | 0.008mg | 0% |
| Phenylalanine | 0.025mg | 0.023mg | 0% |
| Valine | 0.021mg | 0.025mg | 0% |
| Histidine | 0.014mg | 0.011mg | 0% |
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% |
