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.
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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
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 - 23
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 - 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
:
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%
Contains
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Vitamin B6
+96.7%
Contains
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Folate
+18.8%
Equal in Vitamin B1 - 0.046
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%
Contains
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Vitamin B6
+96.7%
Contains
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Folate
+18.8%
Equal in Vitamin B1 - 0.046
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+128.6%
Contains
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Carbs
+43.7%
Equal in Protein - 1.1
Equal in Fats - 0.1
Equal in Water - 89.11
Contains
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Other
+128.6%
Contains
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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
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in Sodium |
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Rich in minerals |
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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 |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 6g | 7.64g |
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Protein | 1g | 1.1g |
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Fats | 0.1g | 0.1g | |
Carbs | 6.5g | 9.34g |
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Calories | 26kcal | 40kcal |
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Fructose | 1.29g |
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Sugar | 2.76g | 4.24g |
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Fiber | 0.5g | 1.7g |
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Calcium | 21mg | 23mg |
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Iron | 0.8mg | 0.21mg |
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Magnesium | 12mg | 10mg |
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Phosphorus | 44mg | 29mg |
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Potassium | 340mg | 146mg |
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Sodium | 1mg | 4mg |
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Zinc | 0.32mg | 0.17mg |
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Copper | 0.127mg | 0.039mg |
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Vitamin A | 8513IU | 2IU |
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Vitamin A RAE | 426µg | 0µg |
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Vitamin E | 1.06mg | 0.02mg |
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Vitamin C | 9mg | 7.4mg |
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Vitamin B1 | 0.05mg | 0.046mg |
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Vitamin B2 | 0.11mg | 0.027mg |
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Vitamin B3 | 0.6mg | 0.116mg |
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Vitamin B5 | 0.298mg | 0.123mg |
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Vitamin B6 | 0.061mg | 0.12mg |
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Folate | 16µg | 19µg |
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Vitamin K | 1.1µg | 0.4µg |
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Tryptophan | 0.012mg | 0.014mg |
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Threonine | 0.029mg | 0.021mg |
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Isoleucine | 0.031mg | 0.014mg |
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Leucine | 0.046mg | 0.025mg |
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Lysine | 0.054mg | 0.039mg |
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Methionine | 0.011mg | 0.002mg |
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Phenylalanine | 0.032mg | 0.025mg |
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Valine | 0.035mg | 0.021mg |
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Histidine | 0.016mg | 0.014mg |
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Saturated Fat | 0.052g | 0.042g |
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Monounsaturated Fat | 0.013g | 0.013g | |
Polyunsaturated fat | 0.005g | 0.017g |
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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 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%

8%

Minerals Daily Need Coverage Score
18%

8%

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 minerals?

Pumpkin is relatively richer in minerals
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 - 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)