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  6. Summer squash vs. Welsh onion

Summer squash vs. Welsh onion — In-Depth Nutrition Comparison

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The main differences between Summer squash and Welsh onion

  • Summer squash has more Vitamin B6, however, Welsh onion has more Vitamin K, Vitamin C, Iron, and Fiber.
  • Daily need coverage for Vitamin K from Welsh onion is 159% higher.
  • Welsh onion has 3 times less Vitamin B6 than Summer squash. Summer squash has 0.218mg of Vitamin B6, while Welsh onion has 0.072mg.

Food types used in this article are Squash, summer, all varieties, raw and Onions, welsh, raw.

Infographic

Summer squash vs Welsh onion 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.
Summer squash
Summer squash
3
:
7
Welsh onion
Welsh onion
Contains more Potassium +23.6%
Contains less Sodium -88.2%
Contains more Manganese +27.7%
Contains more Calcium +20%
Contains more Iron +248.6%
Contains more Magnesium +35.3%
Contains more Phosphorus +28.9%
Contains more Zinc +79.3%
Contains more Copper +37.3%
Contains more Selenium +200%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Potassium +23.6%
Contains less Sodium -88.2%
Contains more Manganese +27.7%
Contains more Calcium +20%
Contains more Iron +248.6%
Contains more Magnesium +35.3%
Contains more Phosphorus +28.9%
Contains more Zinc +79.3%
Contains more Copper +37.3%
Contains more Selenium +200%

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.
Summer squash
Summer squash
4
:
6
Welsh onion
Welsh onion
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +202.8%
Contains more Folate +81.3%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin C +58.8%
Contains more Vitamin K +6346.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B5 - 0.169
Summer squash
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% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +202.8%
Contains more Folate +81.3%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin C +58.8%
Contains more Vitamin K +6346.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B5 - 0.169

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
1
:
4
Welsh onion
Welsh onion
Contains more Protein +57%
Contains more Fats +122.2%
Contains more Carbs +94%
Contains more Other +12.9%
Equal in Water - 90.5
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +57%
Contains more Fats +122.2%
Contains more Carbs +94%
Contains more Other +12.9%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -34.3%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +75.3%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -34.3%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +75.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Welsh onion Opinion
Net carbs 2.25g 4.1g Welsh onion
Protein 1.21g 1.9g Welsh onion
Fats 0.18g 0.4g Welsh onion
Carbs 3.35g 6.5g Welsh onion
Calories 16kcal 34kcal Welsh onion
Fructose 0.95g Summer squash
Sugar 2.2g 2.18g Welsh onion
Fiber 1.1g 2.4g Welsh onion
Calcium 15mg 18mg Welsh onion
Iron 0.35mg 1.22mg Welsh onion
Magnesium 17mg 23mg Welsh onion
Phosphorus 38mg 49mg Welsh onion
Potassium 262mg 212mg Summer squash
Sodium 2mg 17mg Summer squash
Zinc 0.29mg 0.52mg Welsh onion
Copper 0.051mg 0.07mg Welsh onion
Manganese 0.175mg 0.137mg Summer squash
Selenium 0.2µg 0.6µg Welsh onion
Vitamin A 200IU 1160IU Welsh onion
Vitamin A RAE 10µg Summer squash
Vitamin E 0.12mg 0.51mg Welsh onion
Vitamin C 17mg 27mg Welsh onion
Vitamin B1 0.048mg 0.05mg Welsh onion
Vitamin B2 0.142mg 0.09mg Summer squash
Vitamin B3 0.487mg 0.4mg Summer squash
Vitamin B5 0.155mg 0.169mg Welsh onion
Vitamin B6 0.218mg 0.072mg Summer squash
Folate 29µg 16µg Summer squash
Vitamin K 3µg 193.4µg Welsh onion
Tryptophan 0.011mg 0.021mg Welsh onion
Threonine 0.028mg 0.074mg Welsh onion
Isoleucine 0.042mg 0.081mg Welsh onion
Leucine 0.069mg 0.113mg Welsh onion
Lysine 0.065mg 0.095mg Welsh onion
Methionine 0.017mg 0.021mg Welsh onion
Phenylalanine 0.041mg 0.061mg Welsh onion
Valine 0.053mg 0.084mg Welsh onion
Histidine 0.025mg 0.033mg Welsh onion
Saturated Fat 0.044g 0.067g Summer squash
Monounsaturated Fat 0.016g 0.056g Welsh onion
Polyunsaturated fat 0.089g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Summer squash
61%
Welsh onion
Minerals Daily Need Coverage Score
12%
Summer squash
17%
Welsh onion

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 26)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.