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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 RAE.
  • 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 Magnesium +150%
Contains more Phosphorus +58.6%
Contains more Potassium +132.9%
Contains more Zinc +76.5%
Contains more Copper +346.2%
Contains more Calcium +27.8%
Contains less Sodium -42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Iron +471.4%
Contains more Magnesium +150%
Contains more Phosphorus +58.6%
Contains more Potassium +132.9%
Contains more Zinc +76.5%
Contains more Copper +346.2%
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 A +58850%
Contains more Vitamin E +3350%
Contains more Vitamin C +3177%
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 Folate +21.1%
Contains more Vitamin K +3475%
Contains more Vitamin B5 +101.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +58850%
Contains more Vitamin E +3350%
Contains more Vitamin C +3177%
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 Folate +21.1%
Contains more Vitamin K +3475%
Contains more Vitamin B5 +101.6%

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

All nutrients comparison - raw data values

Nutrient Peppers Onion Opinion
Net carbs 7.96g 7.64g Peppers
Protein 2g 1.1g Peppers
Fats 0.2g 0.1g Peppers
Carbs 9.46g 9.34g Peppers
Calories 40kcal 40kcal
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 5.1g 4.24g Onion
Fiber 1.5g 1.7g Onion
Calcium 18mg 23mg Onion
Iron 1.2mg 0.21mg Peppers
Magnesium 25mg 10mg Peppers
Phosphorus 46mg 29mg Peppers
Potassium 340mg 146mg Peppers
Sodium 7mg 4mg Onion
Zinc 0.3mg 0.17mg Peppers
Copper 0.174mg 0.039mg Peppers
Vitamin A 1179IU 2IU Peppers
Vitamin E 0.69mg 0.02mg Peppers
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 242.5mg 7.4mg Peppers
Vitamin B1 0.09mg 0.046mg Peppers
Vitamin B2 0.09mg 0.027mg Peppers
Vitamin B3 0.95mg 0.116mg Peppers
Vitamin B5 0.061mg 0.123mg Onion
Vitamin B6 0.278mg 0.12mg Peppers
Folate 23µg 19µg Peppers
Vitamin B12 0µg 0µg
Vitamin K 14.3µg 0.4µg Peppers
Tryptophan 0.026mg 0.014mg Peppers
Threonine 0.074mg 0.021mg Peppers
Isoleucine 0.065mg 0.014mg Peppers
Leucine 0.105mg 0.025mg Peppers
Lysine 0.089mg 0.039mg Peppers
Methionine 0.024mg 0.002mg Peppers
Phenylalanine 0.062mg 0.025mg Peppers
Valine 0.084mg 0.021mg Peppers
Histidine 0.041mg 0.014mg Peppers
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.042g Peppers
Monounsaturated Fat 0.011g 0.013g Onion
Polyunsaturated fat 0.109g 0.017g Peppers

Which food is preferable for your diet?

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

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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

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)

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.