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.
Detailed nutritional comparison of pumpkin seeds and onion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pumpkin Seeds src
Image of Onion src

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, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Onion
Protein 16% 10%
Carbohydrates 46% 88%
Fat 38% 2%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pumpkin Seeds or Onion .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Onion (Onions, raw) .

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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.