Ingredient swap
Onion vs Pumpkin Purée
Onion has 1.1 g protein and 40 calories per 100 g; pumpkin purée has 1.1 g and 34. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of onion (160 g) ≈ ¾ cup of pumpkin purée.
Side by side
| Per 100 g | Onion | Pumpkin Purée |
|---|---|---|
| Calories | 40 | 34 better |
| Protein | 1.1 g | 1.1 g |
| Carbs | 9.3 g | 8.1 gbetter |
| Fat | 0.1 g | 0.3 g |
| Fiber | 1.7 g | 2.9 gbetter |
| Sugar | 4.2 g | 3.3 gbetter |
| Sodium | 4 mgbetter | 5 mg |
| 1 cup weighs | 160 g | 245 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use pumpkin purée instead of onion?
Swap by weight, not by cup: 1 cup of onion (160 g) ≈ ¾ cup of pumpkin purée.
Which has more protein?
Onion, with 1.1 g per 100 g versus 1.1 g.
Which has fewer calories?
Pumpkin Purée, with 34 calories per 100 g.