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  6. Onion vs. Zucchini

Onion vs. Zucchini — In-Depth Nutrition Comparison

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How are Onion and Zucchini different?

  • Zucchini has more Vitamin C, and Vitamin B2 than Onion.
  • Daily need coverage for Vitamin C from Zucchini is 12% higher.
  • Onion contains 2 times more Fiber than Zucchini. While Onion contains 1.7g of Fiber, Zucchini contains only 1g.
  • Zucchini has less Sugar.

Onions, raw and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Onion vs Zucchini 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.
Onion
Onion
3
:
7
Zucchini
Zucchini
Contains more Calcium +43.8%
Contains less Sodium -50%
Contains more Selenium +150%
Contains more Iron +76.2%
Contains more Magnesium +80%
Contains more Phosphorus +31%
Contains more Potassium +78.8%
Contains more Zinc +88.2%
Contains more Copper +35.9%
Contains more Manganese +37.2%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +43.8%
Contains less Sodium -50%
Contains more Selenium +150%
Contains more Iron +76.2%
Contains more Magnesium +80%
Contains more Phosphorus +31%
Contains more Potassium +78.8%
Contains more Zinc +88.2%
Contains more Copper +35.9%
Contains more Manganese +37.2%

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.
Onion
Onion
1
:
9
Zucchini
Zucchini
Contains more Vitamin A +9900%
Contains more Vitamin E +500%
Contains more Vitamin C +141.9%
Contains more Vitamin B2 +248.1%
Contains more Vitamin B3 +288.8%
Contains more Vitamin B5 +65.9%
Contains more Vitamin B6 +35.8%
Contains more Folate +26.3%
Contains more Vitamin K +975%
Equal in Vitamin B1 - 0.045
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +9900%
Contains more Vitamin E +500%
Contains more Vitamin C +141.9%
Contains more Vitamin B2 +248.1%
Contains more Vitamin B3 +288.8%
Contains more Vitamin B5 +65.9%
Contains more Vitamin B6 +35.8%
Contains more Folate +26.3%
Contains more Vitamin K +975%
Equal in Vitamin B1 - 0.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Zucchini
Zucchini
Contains more Carbs +200.3%
Contains more Fats +220%
Contains more Other +62.9%
Equal in Protein - 1.21
Equal in Water - 94.79
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Carbs +200.3%
Contains more Fats +220%
Contains more Other +62.9%
Equal in Protein - 1.21
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +435.3%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +435.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
2
:
1
Zucchini
Zucchini
Contains more Sucrose +1880%
Contains more Glucose +84.1%
Equal in Fructose - 1.38
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1880%
Contains more Glucose +84.1%
Equal in Fructose - 1.38

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Zucchini
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Onion Zucchini Opinion
Net carbs 7.64g 2.11g Onion
Protein 1.1g 1.21g Zucchini
Fats 0.1g 0.32g Zucchini
Carbs 9.34g 3.11g Onion
Calories 40kcal 17kcal Onion
Fructose 1.29g 1.38g Zucchini
Sugar 4.24g 2.5g Zucchini
Fiber 1.7g 1g Onion
Calcium 23mg 16mg Onion
Iron 0.21mg 0.37mg Zucchini
Magnesium 10mg 18mg Zucchini
Phosphorus 29mg 38mg Zucchini
Potassium 146mg 261mg Zucchini
Sodium 4mg 8mg Onion
Zinc 0.17mg 0.32mg Zucchini
Copper 0.039mg 0.053mg Zucchini
Manganese 0.129mg 0.177mg Zucchini
Selenium 0.5µg 0.2µg Onion
Vitamin A 2IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.02mg 0.12mg Zucchini
Vitamin C 7.4mg 17.9mg Zucchini
Vitamin B1 0.046mg 0.045mg Onion
Vitamin B2 0.027mg 0.094mg Zucchini
Vitamin B3 0.116mg 0.451mg Zucchini
Vitamin B5 0.123mg 0.204mg Zucchini
Vitamin B6 0.12mg 0.163mg Zucchini
Folate 19µg 24µg Zucchini
Vitamin K 0.4µg 4.3µg Zucchini
Tryptophan 0.014mg 0.01mg Onion
Threonine 0.021mg 0.029mg Zucchini
Isoleucine 0.014mg 0.044mg Zucchini
Leucine 0.025mg 0.071mg Zucchini
Lysine 0.039mg 0.067mg Zucchini
Methionine 0.002mg 0.018mg Zucchini
Phenylalanine 0.025mg 0.043mg Zucchini
Valine 0.021mg 0.054mg Zucchini
Histidine 0.014mg 0.026mg Zucchini
Saturated Fat 0.042g 0.084g Onion
Monounsaturated Fat 0.013g 0.011g Onion
Polyunsaturated fat 0.017g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Onion
16%
Zucchini
Minerals Daily Need Coverage Score
8%
Onion
12%
Zucchini

Comparison summary

Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.74g)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.