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Pumpkin vs Onion - In-Depth Nutrition Comparison

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The main differences between Pumpkin and Onion

  • 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.
  • Onion has 53 times less Vitamin E than Pumpkin. Pumpkin has 1.06mg of Vitamin E , while Onion has 0.02mg.

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

Infographic

Pumpkin vs Onion infographic
Infographic link

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
Pumpkin
Pumpkin
7
:
1
Onion
Onion
Contains more Iron +281%
Contains more Magnesium +20%
Contains more Phosphorus +51.7%
Contains more Potassium +132.9%
Contains less Sodium -75%
Contains more Zinc +88.2%
Contains more Copper +225.6%
Equal in Calcium - 23
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Iron +281%
Contains more Magnesium +20%
Contains more Phosphorus +51.7%
Contains more Potassium +132.9%
Contains less Sodium -75%
Contains more Zinc +88.2%
Contains more Copper +225.6%
Equal in Calcium - 23

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
Pumpkin
Pumpkin
8
:
2
Onion
Onion
Contains more Vitamin A +425550%
Contains more Vitamin E +5200%
Contains more Vitamin C +21.6%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +142.3%
Contains more Vitamin K +175%
Contains more Vitamin B6 +96.7%
Contains more Folate +18.8%
Equal in Vitamin B1 - 0.046
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Onion
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 +425550%
Contains more Vitamin E +5200%
Contains more Vitamin C +21.6%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +142.3%
Contains more Vitamin K +175%
Contains more Vitamin B6 +96.7%
Contains more Folate +18.8%
Equal in Vitamin B1 - 0.046

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
2
Onion
Onion
Contains more Other +128.6%
Contains more Carbs +43.7%
Equal in Protein - 1.1
Equal in Fats - 0.1
Equal in Water - 89.11
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Other +128.6%
Contains more Carbs +43.7%
Equal in Protein - 1.1
Equal in Fats - 0.1
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
0
:
2
Onion
Onion
Contains less Saturated Fat -19.2%
Contains more Polyunsaturated fat +240%
Equal in Monounsaturated Fat - 0.013
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -19.2%
Contains more Polyunsaturated fat +240%
Equal in Monounsaturated Fat - 0.013

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.
Pumpkin Onion
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

All nutrients comparison - raw data values

Nutrient Pumpkin Onion Opinion
Net carbs 6g 7.64g Onion
Protein 1g 1.1g Onion
Fats 0.1g 0.1g
Carbs 6.5g 9.34g Onion
Calories 26kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 2.76g 4.24g Pumpkin
Fiber 0.5g 1.7g Onion
Calcium 21mg 23mg Onion
Iron 0.8mg 0.21mg Pumpkin
Magnesium 12mg 10mg Pumpkin
Phosphorus 44mg 29mg Pumpkin
Potassium 340mg 146mg Pumpkin
Sodium 1mg 4mg Pumpkin
Zinc 0.32mg 0.17mg Pumpkin
Copper 0.127mg 0.039mg Pumpkin
Vitamin A 8513IU 2IU Pumpkin
Vitamin A RAE 426µg 0µg Pumpkin
Vitamin E 1.06mg 0.02mg Pumpkin
Vitamin C 9mg 7.4mg Pumpkin
Vitamin B1 0.05mg 0.046mg Pumpkin
Vitamin B2 0.11mg 0.027mg Pumpkin
Vitamin B3 0.6mg 0.116mg Pumpkin
Vitamin B5 0.298mg 0.123mg Pumpkin
Vitamin B6 0.061mg 0.12mg Onion
Folate 16µg 19µg Onion
Vitamin K 1.1µg 0.4µg Pumpkin
Tryptophan 0.012mg 0.014mg Onion
Threonine 0.029mg 0.021mg Pumpkin
Isoleucine 0.031mg 0.014mg Pumpkin
Leucine 0.046mg 0.025mg Pumpkin
Lysine 0.054mg 0.039mg Pumpkin
Methionine 0.011mg 0.002mg Pumpkin
Phenylalanine 0.032mg 0.025mg Pumpkin
Valine 0.035mg 0.021mg Pumpkin
Histidine 0.016mg 0.014mg Pumpkin
Saturated Fat 0.052g 0.042g Onion
Monounsaturated Fat 0.013g 0.013g
Polyunsaturated fat 0.005g 0.017g Onion

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Pumpkin
8%
Onion
Minerals Daily Need Coverage Score
18%
Pumpkin
8%
Onion

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)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.