Onion vs. Pumpkin Puree
Nutrition comparison of Onion and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
onion
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in onion and pumpkin puree:
- Pumpkin puree has more riboflavin, niacin and pantothenic acid, however, onion contains more Vitamin B6.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Onion (Onions, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and onion contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, onion is heavier in carbs, lighter in fat and similar to pumpkin puree for protein. Onion has a macronutrient ratio of 11:87:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Onion | Pumpkin Puree | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 87% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and onion contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 71% more dietary fiber than onion - pumpkin puree has 2.9g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Pumpkin puree and onion contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Pumpkin puree and onion contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both pumpkin puree and onion are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Onion has 76% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than onion - pumpkin puree has 778ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Pumpkin puree and onion contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Pumpkin puree and onion contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin, niacin and pantothenic acid, however, onion contains more Vitamin B6. Both onion and pumpkin puree contain significant amounts of thiamin and folate.
| Onion | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.046 MG | 0.024 MG |
| Riboflavin | 0.027 MG | 0.054 MG |
| Niacin | 0.116 MG | 0.367 MG |
| Pantothenic acid | 0.123 MG | 0.4 MG |
| Vitamin B6 | 0.12 MG | 0.056 MG |
| Folate | 19 UG | 12 UG |
Minerals
calcium
Pumpkin puree and onion contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Pumpkin puree has 562% more iron than onion - pumpkin puree has 1.4mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 41% more potassium than onion - pumpkin puree has 206mg of potassium per 100 grams and onion has 146mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Onion | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 1 UG | 6940 UG |
| lutein + zeaxanthin | 4 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both onion and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Onion | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.008 G |
| Total | 0.004 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both onion and pumpkin puree contain small amounts of linoleic acid.
| Onion | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.013 G | 0.007 G |
| Total | 0.013 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Onion (Onions, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Onion g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or onion contain more calories in 100 grams?Pumpkin puree and onion contain similar amounts of calories - pumpkin puree has 34 calories in 100g and onion has 40 calories.
Does pumpkin puree or onion have more carbohydrates?
By weight, pumpkin puree and onion contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and onion has 9.3g of carbohydrates.