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  6. Onion vs. Bell pepper

Onion vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on the differences between onions and bell peppers

  • Onions have less vitamin C, vitamin B6, and vitamin K.
  • Bell peppers cover your daily vitamin C needs 81% more than onions.
  • Bell peppers contain 2 times less carbs than onions. Onions contain 9.34g of carbs, while bell peppers contain 4.64g.
  • Bell peppers have less sugar.
  • The glycemic index of bell peppers is higher.

Food varieties used in this article are Onions, raw and Peppers, sweet, green, raw.

Infographic

Onion vs Bell pepper infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Onion
Onion
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more CalciumCalcium +130%
Contains more ZincZinc +30.8%
Contains more PhosphorusPhosphorus +45%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +61.9%
Contains more CopperCopper +69.2%
Contains less SodiumSodium -25%
~equal in Magnesium ~10mg
~equal in Manganese ~0.122mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Onion
Onion
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 268% 0% 6% 7.4% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more FolateFolate +90%
Contains more Vitamin CVitamin C +986.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1750%
Contains more Vitamin B1Vitamin B1 +23.9%
Contains more Vitamin B3Vitamin B3 +313.8%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin KVitamin K +1750%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Bell pepper DV% diff.
Vitamin C 7.4mg 80.4mg 81%
Vitamin B6 0.12mg 0.224mg 8%
Vitamin K 0.4µg 7.4µg 6%
Copper 0.039mg 0.066mg 3%
Carbs 9.34g 4.64g 2%
Iron 0.21mg 0.34mg 2%
Vitamin A 0µg 18µg 2%
Vitamin E 0.02mg 0.37mg 2%
Vitamin B3 0.116mg 0.48mg 2%
Folate 19µg 10µg 2%
Calories 40kcal 20kcal 1%
Calcium 23mg 10mg 1%
Potassium 146mg 175mg 1%
Phosphorus 29mg 20mg 1%
Selenium 0.5µg 0µg 1%
Vitamin B1 0.046mg 0.057mg 1%
Protein 1.1g 0.86g 0%
Protein per 100 calories 2.8g 4.3g N/A
Calories per 10 g protein 364kcal 233kcal N/A
Weight per 100 calories 250g 500g N/A
Fats 0.1g 0.17g 0%
Net carbs 7.64g 2.94g N/A
Magnesium 10mg 10mg 0%
Sugar 4.24g 2.4g N/A
Fiber 1.7g 1.7g 0%
Zinc 0.17mg 0.13mg 0%
Sodium 4mg 3mg 0%
Manganese 0.129mg 0.122mg 0%
Vitamin B2 0.027mg 0.028mg 0%
Vitamin B5 0.123mg 0.099mg 0%
Choline 6.1mg 5.5mg 0%
Saturated fat 0.042g 0.058g 0%
Monounsaturated fat 0.013g 0.008g 0%
Polyunsaturated fat 0.017g 0.062g 0%
Tryptophan 0.014mg 0.012mg 0%
Threonine 0.021mg 0.036mg 0%
Isoleucine 0.014mg 0.024mg 0%
Leucine 0.025mg 0.036mg 0%
Lysine 0.039mg 0.039mg 0%
Methionine 0.002mg 0.007mg 0%
Phenylalanine 0.025mg 0.092mg 0%
Valine 0.021mg 0.036mg 0%
Histidine 0.014mg 0.01mg 0%
Fructose 1.29g 1.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +27.9%
Contains more CarbsCarbs +101.3%
Contains more FatsFats +70%
~equal in Water ~93.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +264.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +800%
Contains more GlucoseGlucose +69.8%
Contains more FructoseFructose +15.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.