Pumpkin Seeds vs. Onion
Nutrition comparison of Pumpkin Seeds and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and onion:
- Onion has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed has more riboflavin, however, onion contains more Vitamin B6 and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and onion has 91% less calories than pumpkin seed - onion has 40 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Onion | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 46% | 87% |
| Fat | 38% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and onion has 83% less carbohydrates than pumpkin seed - onion has 9.3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 982% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than onion - onion has 4.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 15 times more protein than onion - onion has 1.1g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Onion has signficantly less saturated fat than pumpkin seed - onion has 0.04g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Onion has 23 times more Vitamin C than pumpkin seed - onion has 7.4mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and onion contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and pumpkin seeds contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Onion and pumpkin seeds contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, onion contains more Vitamin B6 and folate. Both pumpkin seeds and onion contain significant amounts of thiamin, niacin and pantothenic acid.
| Pumpkin Seeds | Onion | |
|---|---|---|
| Thiamin | 0.034 MG | 0.046 MG |
| Riboflavin | 0.052 MG | 0.027 MG |
| Niacin | 0.286 MG | 0.116 MG |
| Pantothenic acid | 0.056 MG | 0.123 MG |
| Vitamin B6 | 0.037 MG | 0.12 MG |
| Folate | 9 UG | 19 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 139% more calcium than onion - onion has 23mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 14 times more iron than onion - onion has 0.21mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 529% more potassium than onion - onion has 146mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than onion per 100 grams.
| Pumpkin Seeds | Onion | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.004 G |
| Total | 0.077 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than onion per 100 grams.
| Pumpkin Seeds | Onion | |
|---|---|---|
| linoleic acid | 8.759 G | 0.013 G |
| Total | 8.759 G | 0.013 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Onion (Onions, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Onion 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 onion or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and onion has 90% less calories than pumpkin seed - onion has 40 calories in 100g and pumpkin seed has 446 calories.
Does onion or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and onion has 80% fewer carbohydrates than pumpkin seed - onion has 9.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does onion or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 14 times more iron than onion - onion has 0.21mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does onion or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 530% more potassium than onion - onion has 146mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.