Onion vs. Pumpkin — In-Depth Nutrition Comparison
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The main differences between Onion and Pumpkin
- Onion contains less Vitamin A RAE, Copper, Iron, Vitamin E , Vitamin B2, and Potassium than Pumpkin.
- Daily need coverage for Vitamin A RAE 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
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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
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Selenium
+66.7%
Contains
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Iron
+281%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+51.7%
Contains
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Potassium
+132.9%
Contains
less
Sodium
-75%
Contains
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Zinc
+88.2%
Contains
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Copper
+225.6%
Equal in Calcium - 21
Equal in Manganese - 0.125
Contains
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Selenium
+66.7%
Contains
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Iron
+281%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+51.7%
Contains
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Potassium
+132.9%
Contains
less
Sodium
-75%
Contains
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Zinc
+88.2%
Contains
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Copper
+225.6%
Equal in Calcium - 21
Equal in Manganese - 0.125
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
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Vitamin B6
+96.7%
Contains
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Folate
+18.8%
Contains
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Vitamin A
+425550%
Contains
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Vitamin E
+5200%
Contains
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Vitamin C
+21.6%
Contains
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Vitamin B2
+307.4%
Contains
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Vitamin B3
+417.2%
Contains
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Vitamin B5
+142.3%
Contains
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Vitamin K
+175%
Equal in Vitamin B1 - 0.05
Contains
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Vitamin B6
+96.7%
Contains
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Folate
+18.8%
Contains
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Vitamin A
+425550%
Contains
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Vitamin E
+5200%
Contains
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Vitamin C
+21.6%
Contains
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Vitamin B2
+307.4%
Contains
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Vitamin B3
+417.2%
Contains
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Vitamin B5
+142.3%
Contains
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Vitamin K
+175%
Equal in Vitamin B1 - 0.05
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+43.7%
Contains
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Other
+128.6%
Equal in Protein - 1
Equal in Fats - 0.1
Equal in Water - 91.6
Contains
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Carbs
+43.7%
Contains
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Other
+128.6%
Equal in Protein - 1
Equal in Fats - 0.1
Equal in Water - 91.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-19.2%
Contains
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Polyunsaturated fat
+240%
Equal in Monounsaturated Fat - 0.013
Contains
less
Saturated Fat
-19.2%
Contains
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Polyunsaturated fat
+240%
Equal in Monounsaturated Fat - 0.013
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 7.64g | 6g |
|
| Protein | 1.1g | 1g |
|
| Fats | 0.1g | 0.1g | |
| Carbs | 9.34g | 6.5g |
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| Calories | 40kcal | 26kcal |
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| Fructose | 1.29g |
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| Sugar | 4.24g | 2.76g |
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| Fiber | 1.7g | 0.5g |
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| Calcium | 23mg | 21mg |
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| Iron | 0.21mg | 0.8mg |
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| Magnesium | 10mg | 12mg |
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| Phosphorus | 29mg | 44mg |
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| Potassium | 146mg | 340mg |
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| Sodium | 4mg | 1mg |
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| Zinc | 0.17mg | 0.32mg |
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| Copper | 0.039mg | 0.127mg |
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| Manganese | 0.129mg | 0.125mg |
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| Selenium | 0.5µg | 0.3µg |
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| Vitamin A | 2IU | 8513IU |
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| Vitamin A RAE | 0µg | 426µg |
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| Vitamin E | 0.02mg | 1.06mg |
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| Vitamin C | 7.4mg | 9mg |
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| Vitamin B1 | 0.046mg | 0.05mg |
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| Vitamin B2 | 0.027mg | 0.11mg |
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| Vitamin B3 | 0.116mg | 0.6mg |
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| Vitamin B5 | 0.123mg | 0.298mg |
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| Vitamin B6 | 0.12mg | 0.061mg |
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| Folate | 19µg | 16µg |
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| Vitamin K | 0.4µg | 1.1µg |
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| Tryptophan | 0.014mg | 0.012mg |
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| Threonine | 0.021mg | 0.029mg |
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| Isoleucine | 0.014mg | 0.031mg |
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| Leucine | 0.025mg | 0.046mg |
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| Lysine | 0.039mg | 0.054mg |
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| Methionine | 0.002mg | 0.011mg |
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| Phenylalanine | 0.025mg | 0.032mg |
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| Valine | 0.021mg | 0.035mg |
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| Histidine | 0.014mg | 0.016mg |
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| Saturated Fat | 0.042g | 0.052g |
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| Monounsaturated Fat | 0.013g | 0.013g | |
| Polyunsaturated fat | 0.017g | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Calories 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%
55%
Minerals Daily Need Coverage Score
8%
16%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Onion is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 37)
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)
Which food is richer in minerals?
?
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.