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Peppers vs Onion - In-Depth Nutrition Comparison

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Important differences between Peppers and Onion

  • Peppers have more Vitamin C, Copper, Iron, Vitamin B6, Vitamin K, Potassium, and Vitamin B3, however Onion is richer in Vitamin A.
  • Peppers' daily need coverage for Vitamin C is 261% more.
  • Peppers contain 36 times more Vitamin K than Onion. Peppers contain 14.3µg of Vitamin K, while Onion contains 0.4µg.

The food varieties used in the comparison are Peppers, hot chili, green, raw and Onions, raw.

Infographic

Peppers vs Onion 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
:
2
Onion
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%
Contains more Calcium +27.8%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
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%
Contains more Calcium +27.8%
Contains less Sodium -42.9%

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
:
1
Onion
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%
Contains more Vitamin B5 +101.6%
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%
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%
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%
Contains more Vitamin B5 +101.6%

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
90
Peppers
8
Onion
Mineral Summary Score
23
Peppers
8
Onion

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
12%
Peppers
7%
Onion
Carbohydrates
9%
Peppers
9%
Onion
Fats
1%
Peppers
0%
Onion

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.
Peppers Onion
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
Peppers Onion
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 Peppers Onion Opinion
Calories 40 40
Protein 2 1.1 Peppers
Fats 0.2 0.1 Peppers
Vitamin C 242.5 7.4 Peppers
Carbs 9.46 9.34 Peppers
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.21 Peppers
Calcium 18 23 Onion
Potassium 340 146 Peppers
Magnesium 25 10 Peppers
Sugar 5.1 4.24 Onion
Fiber 1.5 1.7 Onion
Copper 0.174 0.039 Peppers
Zinc 0.3 0.17 Peppers
Starch 0 Onion
Phosphorus 46 29 Peppers
Sodium 7 4 Onion
Vitamin A 1179 2 Peppers
Vitamin E 0.69 0.02 Peppers
Vitamin D 0 0
Vitamin B1 0.09 0.046 Peppers
Vitamin B2 0.09 0.027 Peppers
Vitamin B3 0.95 0.116 Peppers
Vitamin B5 0.061 0.123 Onion
Vitamin B6 0.278 0.12 Peppers
Vitamin B12 0 0
Vitamin K 14.3 0.4 Peppers
Folate 23 19 Peppers
Trans Fat 0 0
Saturated Fat 0.021 0.042 Peppers
Monounsaturated Fat 0.011 0.013 Onion
Polyunsaturated fat 0.109 0.017 Peppers
Tryptophan 0.026 0.014 Peppers
Threonine 0.074 0.021 Peppers
Isoleucine 0.065 0.014 Peppers
Leucine 0.105 0.025 Peppers
Lysine 0.089 0.039 Peppers
Methionine 0.024 0.002 Peppers
Phenylalanine 0.062 0.025 Peppers
Valine 0.084 0.021 Peppers
Histidine 0.041 0.014 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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.