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Pumpkin vs Onion - In-Depth Nutrition Comparison

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The main differences between Pumpkin and Onion

  • Pumpkin has more Copper, Iron, Vitamin E , Vitamin B2, and Potassium, however Onion has more Vitamin A.
  • Daily need coverage for Vitamin A 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
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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
:
1
Onion
Contains more Iron +281%
Contains more Potassium +132.9%
Contains more Magnesium +20%
Contains more Copper +225.6%
Contains more Zinc +88.2%
Contains more Phosphorus +51.7%
Contains less Sodium -75%
Equal in Calcium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +281%
Contains more Potassium +132.9%
Contains more Magnesium +20%
Contains more Copper +225.6%
Contains more Zinc +88.2%
Contains more Phosphorus +51.7%
Contains less Sodium -75%
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
:
2
Onion
Contains more Vitamin C +21.6%
Contains more Vitamin A +425550%
Contains more Vitamin E +5200%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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 +21.6%
Contains more Vitamin A +425550%
Contains more Vitamin E +5200%
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

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
55
Pumpkin
8
Onion
Mineral Summary Score
18
Pumpkin
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
6%
Pumpkin
7%
Onion
Carbohydrates
7%
Pumpkin
9%
Onion
Fats
0%
Pumpkin
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.
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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Pumpkin Onion Opinion
Calories 26 40 Onion
Protein 1 1.1 Onion
Fats 0.1 0.1
Vitamin C 9 7.4 Pumpkin
Net carbs 6 7.639999866485596 Onion
Carbs 6.5 9.34 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.21 Pumpkin
Calcium 21 23 Onion
Potassium 340 146 Pumpkin
Magnesium 12 10 Pumpkin
Sugar 2.76 4.24 Pumpkin
Fiber 0.5 1.7 Onion
Copper 0.127 0.039 Pumpkin
Zinc 0.32 0.17 Pumpkin
Starch 0 Onion
Phosphorus 44 29 Pumpkin
Sodium 1 4 Pumpkin
Vitamin A 8513 2 Pumpkin
Vitamin E 1.06 0.02 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.046 Pumpkin
Vitamin B2 0.11 0.027 Pumpkin
Vitamin B3 0.6 0.116 Pumpkin
Vitamin B5 0.298 0.123 Pumpkin
Vitamin B6 0.061 0.12 Onion
Vitamin B12 0 0
Vitamin K 1.1 0.4 Pumpkin
Folate 16 19 Onion
Trans Fat 0 0
Saturated Fat 0.052 0.042 Onion
Monounsaturated Fat 0.013 0.013
Polyunsaturated fat 0.005 0.017 Onion
Tryptophan 0.012 0.014 Onion
Threonine 0.029 0.021 Pumpkin
Isoleucine 0.031 0.014 Pumpkin
Leucine 0.046 0.025 Pumpkin
Lysine 0.054 0.039 Pumpkin
Methionine 0.011 0.002 Pumpkin
Phenylalanine 0.032 0.025 Pumpkin
Valine 0.035 0.021 Pumpkin
Histidine 0.016 0.014 Pumpkin
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. 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.