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  6. Welsh onion vs. Summer squash

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

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The main differences between Welsh onion and Summer squash

  • Welsh onion has more Vitamin K, Vitamin C, Iron, and Fiber, however, Summer squash has more Vitamin B6.
  • Daily need coverage for Vitamin K from Welsh onion is 159% higher.
  • Summer squash has 3 times less Iron than Welsh onion. Welsh onion has 1.22mg of Iron, while Summer squash has 0.35mg.

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

Infographic

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

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.
Welsh onion
Welsh onion
6
:
4
Summer squash
Summer squash
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin C +58.8%
Contains more Vitamin K +6346.7%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +202.8%
Contains more Folate +81.3%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B5 - 0.155
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%
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%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin C +58.8%
Contains more Vitamin K +6346.7%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +202.8%
Contains more Folate +81.3%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Summer squash
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
61%
Welsh onion
18%
Summer squash
Minerals Daily Need Coverage Score
17%
Welsh onion
12%
Summer squash

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