Pumpkin vs. Onion — In-Depth Nutrition Comparison
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A recap on the differences between pumpkins and onions
- Pumpkins have more vitamin A, copper, and vitamin E; however, onions are higher in vitamin B6.
- Pumpkins cover your daily vitamin A needs 115% more than onions.
- Onions contain 40 times less vitamin E than pumpkins. Pumpkins contain 0.8mg of vitamin E, while onions contain 0.02mg.
- Pumpkins have less sugar.
- The glycemic index of pumpkins is higher.
Food varieties used in this article are Pumpkin, cooked, boiled, drained, without salt and Onions, raw.
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.
| Contains more PotassiumPotassium | +57.5% |
| Contains more IronIron | +171.4% |
| Contains more CopperCopper | +133.3% |
| Contains more ZincZinc | +35.3% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more CalciumCalcium | +53.3% |
| Contains more ManganeseManganese | +44.9% |
| Contains more SeleniumSelenium | +150% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3900% |
| Contains more Vitamin B2Vitamin B2 | +188.9% |
| Contains more Vitamin B3Vitamin B3 | +256% |
| Contains more Vitamin B5Vitamin B5 | +63.4% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more Vitamin CVitamin C | +57.4% |
| Contains more Vitamin B1Vitamin B1 | +48.4% |
| Contains more Vitamin B6Vitamin B6 | +172.7% |
| Contains more FolateFolate | +111.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 288µg | 0µg | 32% |
| Vitamin B6 | 0.044mg | 0.12mg | 6% |
| Copper | 0.091mg | 0.039mg | 6% |
| Iron | 0.57mg | 0.21mg | 5% |
| Vitamin E | 0.8mg | 0.02mg | 5% |
| Vitamin B2 | 0.078mg | 0.027mg | 4% |
| Folate | 9µg | 19µg | 3% |
| Vitamin C | 4.7mg | 7.4mg | 3% |
| Fructose | 1.29g | 2% | |
| Vitamin B5 | 0.201mg | 0.123mg | 2% |
| Vitamin B3 | 0.413mg | 0.116mg | 2% |
| Potassium | 230mg | 146mg | 2% |
| Fiber | 1.1g | 1.7g | 2% |
| Manganese | 0.089mg | 0.129mg | 2% |
| Protein | 0.72g | 1.1g | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Calories | 20kcal | 40kcal | 1% |
| Vitamin B1 | 0.031mg | 0.046mg | 1% |
| Zinc | 0.23mg | 0.17mg | 1% |
| Calcium | 15mg | 23mg | 1% |
| Carbs | 4.9g | 9.34g | 1% |
| Fats | 0.07g | 0.1g | 0% |
| Net carbs | 3.8g | 7.64g | N/A |
| Magnesium | 9mg | 10mg | 0% |
| Sugar | 2.08g | 4.24g | N/A |
| Phosphorus | 30mg | 29mg | 0% |
| Sodium | 1mg | 4mg | 0% |
| Vitamin K | 0.8µg | 0.4µg | 0% |
| Choline | 6.2mg | 6.1mg | 0% |
| Saturated fat | 0.037g | 0.042g | 0% |
| Monounsaturated fat | 0.009g | 0.013g | 0% |
| Polyunsaturated fat | 0.004g | 0.017g | 0% |
| Tryptophan | 0.009mg | 0.014mg | 0% |
| Threonine | 0.021mg | 0.021mg | 0% |
| Isoleucine | 0.023mg | 0.014mg | 0% |
| Leucine | 0.034mg | 0.025mg | 0% |
| Lysine | 0.039mg | 0.039mg | 0% |
| Methionine | 0.008mg | 0.002mg | 0% |
| Phenylalanine | 0.023mg | 0.025mg | 0% |
| Valine | 0.025mg | 0.021mg | 0% |
| Histidine | 0.011mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +77.1% |
| Contains more ProteinProtein | +52.8% |
| Contains more FatsFats | +42.9% |
| Contains more CarbsCarbs | +90.6% |
~equal in
Water
~89.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -11.9% |
| Contains more Mono. FatMonounsaturated fat | +44.4% |
| Contains more Poly. FatPolyunsaturated fat | +325% |
