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  6. Pumpkin vs. Onion

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

Pumpkin vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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%
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%
~equal in Phosphorus ~29mg

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 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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Onion
Onion
4
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Onion DV% diff.
Vitamin A 288µg 0µg 32%
Copper 0.091mg 0.039mg 6%
Vitamin B6 0.044mg 0.12mg 6%
Iron 0.57mg 0.21mg 5%
Vitamin E 0.8mg 0.02mg 5%
Vitamin B2 0.078mg 0.027mg 4%
Vitamin C 4.7mg 7.4mg 3%
Folate 9µg 19µg 3%
Potassium 230mg 146mg 2%
Fiber 1.1g 1.7g 2%
Manganese 0.089mg 0.129mg 2%
Vitamin B3 0.413mg 0.116mg 2%
Vitamin B5 0.201mg 0.123mg 2%
Fructose 1.29g 2%
Calories 20kcal 40kcal 1%
Protein 0.72g 1.1g 1%
Carbs 4.9g 9.34g 1%
Calcium 15mg 23mg 1%
Zinc 0.23mg 0.17mg 1%
Selenium 0.2µg 0.5µg 1%
Vitamin B1 0.031mg 0.046mg 1%
Protein per 100 calories 3.6g 2.8g N/A
Calories per 10 g protein 278kcal 364kcal N/A
Weight per 100 calories 500g 250g N/A
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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Onion
Onion
3
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 +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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 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 -11.9%
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +325%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.