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  6. Pumpkin vs. Onion

Pumpkin vs. Onion — In-Depth Nutrition Comparison

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The main differences between pumpkin and onions

  • Onions contain less vitamin A, copper, iron, vitamin E, vitamin B2, and potassium than pumpkin.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Onions have 53 times less vitamin E than pumpkin. Pumpkin has 1.06mg of vitamin E, while onions have 0.02mg.
  • Pumpkin has a higher glycemic index than onions.

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

Infographic

Pumpkin 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +281%
Contains more CopperCopper +225.6%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +51.7%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +66.7%
~equal in Calcium ~23mg
~equal in Manganese ~0.129mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Onion
Onion
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +21.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5200%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +417.2%
Contains more Vitamin B5Vitamin B5 +142.3%
Contains more Vitamin KVitamin K +175%
Contains more CholineCholine +34.4%
Contains more Vitamin B6Vitamin B6 +96.7%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Onion DV% diff.
Vitamin A 426µg 0µg 47%
Copper 0.127mg 0.039mg 10%
Iron 0.8mg 0.21mg 7%
Vitamin E 1.06mg 0.02mg 7%
Potassium 340mg 146mg 6%
Vitamin B2 0.11mg 0.027mg 6%
Vitamin B6 0.061mg 0.12mg 5%
Fiber 0.5g 1.7g 5%
Vitamin B5 0.298mg 0.123mg 4%
Vitamin B3 0.6mg 0.116mg 3%
Fructose 1.29g 2%
Vitamin C 9mg 7.4mg 2%
Phosphorus 44mg 29mg 2%
Folate 16µg 19µg 1%
Vitamin K 1.1µg 0.4µg 1%
Calories 26kcal 40kcal 1%
Carbs 6.5g 9.34g 1%
Zinc 0.32mg 0.17mg 1%
Protein 1g 1.1g 0%
Fats 0.1g 0.1g 0%
Net carbs 6g 7.64g N/A
Magnesium 12mg 10mg 0%
Calcium 21mg 23mg 0%
Sugar 2.76g 4.24g N/A
Sodium 1mg 4mg 0%
Manganese 0.125mg 0.129mg 0%
Selenium 0.3µg 0.5µg 0%
Vitamin B1 0.05mg 0.046mg 0%
Saturated fat 0.052g 0.042g 0%
Choline 8.2mg 6.1mg 0%
Monounsaturated fat 0.013g 0.013g 0%
Polyunsaturated fat 0.005g 0.017g 0%
Tryptophan 0.012mg 0.014mg 0%
Threonine 0.029mg 0.021mg 0%
Isoleucine 0.031mg 0.014mg 0%
Leucine 0.046mg 0.025mg 0%
Lysine 0.054mg 0.039mg 0%
Methionine 0.011mg 0.002mg 0%
Phenylalanine 0.032mg 0.025mg 0%
Valine 0.035mg 0.021mg 0%
Histidine 0.016mg 0.014mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -19.2%
Contains more Poly. FatPolyunsaturated fat +240%
~equal in Monounsaturated fat ~0.013g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.