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  6. Pumpkin vs. Sweet onion

Pumpkin vs. Sweet onion — In-Depth Nutrition Comparison

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What are the differences between Pumpkin and Sweet onion?

  • Pumpkin is higher in Vitamin A RAE, and Vitamin E , yet Sweet onion is higher in Vitamin B6.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% more.
  • Pumpkin has 40 times more Vitamin E than Sweet onion. While Pumpkin has 0.8mg of Vitamin E , Sweet onion has only 0.02mg.
  • The amount of Sugar in Pumpkin is lower.

We used Pumpkin, cooked, boiled, drained, without salt and Onions, sweet, raw types in this article.

Infographic

Pumpkin vs Sweet 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin
Pumpkin
7
:
2
Sweet onion
Sweet onion
Contains more Iron +119.2%
Contains more Phosphorus +11.1%
Contains more Potassium +93.3%
Contains less Sodium -87.5%
Contains more Zinc +76.9%
Contains more Copper +62.5%
Contains more Manganese +17.1%
Contains more Calcium +33.3%
Contains more Selenium +150%
Equal in Magnesium - 9
Equal in Phosphorus - 27
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Iron +119.2%
Contains more Phosphorus +11.1%
Contains more Potassium +93.3%
Contains less Sodium -87.5%
Contains more Zinc +76.9%
Contains more Copper +62.5%
Contains more Manganese +17.1%
Contains more Calcium +33.3%
Contains more Selenium +150%
Equal in Magnesium - 9
Equal in Phosphorus - 27

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.
Pumpkin
Pumpkin
7
:
4
Sweet onion
Sweet onion
Contains more Vitamin A +575400%
Contains more Vitamin E +3900%
Contains more Vitamin B2 +290%
Contains more Vitamin B3 +210.5%
Contains more Vitamin B5 +105.1%
Contains more Vitamin K +166.7%
Contains more Vitamin B1 +32.3%
Contains more Vitamin B6 +195.5%
Contains more Folate +155.6%
Equal in Vitamin C - 4.8
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Sweet 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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +575400%
Contains more Vitamin E +3900%
Contains more Vitamin B2 +290%
Contains more Vitamin B3 +210.5%
Contains more Vitamin B5 +105.1%
Contains more Vitamin K +166.7%
Contains more Vitamin B1 +32.3%
Contains more Vitamin B6 +195.5%
Contains more Folate +155.6%
Equal in Vitamin C - 4.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Sweet onion
Sweet onion
Contains more Other +87.9%
Contains more Protein +11.1%
Contains more Fats +14.3%
Contains more Carbs +54.1%
Equal in Water - 91.24
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Other +87.9%
Contains more Protein +11.1%
Contains more Fats +14.3%
Contains more Carbs +54.1%
Equal in Water - 91.24

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Sweet onion
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Sweet onion Opinion
Net carbs 3.8g 6.65g Sweet onion
Protein 0.72g 0.8g Sweet onion
Fats 0.07g 0.08g Sweet onion
Carbs 4.9g 7.55g Sweet onion
Calories 20kcal 32kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 2.08g 5.02g Pumpkin
Fiber 1.1g 0.9g Pumpkin
Calcium 15mg 20mg Sweet onion
Iron 0.57mg 0.26mg Pumpkin
Magnesium 9mg 9mg
Phosphorus 30mg 27mg Pumpkin
Potassium 230mg 119mg Pumpkin
Sodium 1mg 8mg Pumpkin
Zinc 0.23mg 0.13mg Pumpkin
Copper 0.091mg 0.056mg Pumpkin
Manganese 0.089mg 0.076mg Pumpkin
Selenium 0.2µg 0.5µg Sweet onion
Vitamin A 5755IU 1IU Pumpkin
Vitamin A RAE 288µg 0µg Pumpkin
Vitamin E 0.8mg 0.02mg Pumpkin
Vitamin C 4.7mg 4.8mg Sweet onion
Vitamin B1 0.031mg 0.041mg Sweet onion
Vitamin B2 0.078mg 0.02mg Pumpkin
Vitamin B3 0.413mg 0.133mg Pumpkin
Vitamin B5 0.201mg 0.098mg Pumpkin
Vitamin B6 0.044mg 0.13mg Sweet onion
Folate 9µg 23µg Sweet onion
Vitamin K 0.8µg 0.3µg Pumpkin
Tryptophan 0.009mg 0.009mg
Threonine 0.021mg 0.018mg Pumpkin
Isoleucine 0.023mg 0.014mg Pumpkin
Leucine 0.034mg 0.025mg Pumpkin
Lysine 0.039mg 0.033mg Pumpkin
Methionine 0.008mg 0.009mg Sweet onion
Phenylalanine 0.023mg 0.024mg Sweet onion
Valine 0.025mg 0.02mg Pumpkin
Histidine 0.011mg 0.011mg
Saturated Fat 0.037g Sweet onion
Monounsaturated Fat 0.009g Pumpkin
Polyunsaturated fat 0.004g Pumpkin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Sweet onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Pumpkin
7%
Sweet onion
Minerals Daily Need Coverage Score
11%
Pumpkin
8%
Sweet onion

Comparison summary

Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 52)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.94g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/168449/nutrients
  2. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.