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  6. Welsh onion vs. Zucchini

Welsh onion vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Welsh onion and Zucchini

  • Welsh onion has more Vitamin K, Iron, Vitamin C, and Fiber, however, Zucchini is richer in Vitamin B6.
  • Welsh onion covers your daily Vitamin K needs 158% more than Zucchini.
  • Zucchini has 3 times less Iron than Welsh onion. Welsh onion has 1.22mg of Iron, while Zucchini has 0.37mg.

Specific food types used in this comparison are Onions, welsh, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Welsh 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.
Welsh onion
Welsh onion
7
:
3
Zucchini
Zucchini
Contains more Calcium +12.5%
Contains more Iron +229.7%
Contains more Magnesium +27.8%
Contains more Phosphorus +28.9%
Contains more Zinc +62.5%
Contains more Copper +32.1%
Contains more Selenium +200%
Contains more Potassium +23.1%
Contains less Sodium -52.9%
Contains more Manganese +29.2%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +12.5%
Contains more Iron +229.7%
Contains more Magnesium +27.8%
Contains more Phosphorus +28.9%
Contains more Zinc +62.5%
Contains more Copper +32.1%
Contains more Selenium +200%
Contains more Potassium +23.1%
Contains less Sodium -52.9%
Contains more Manganese +29.2%

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.
Welsh onion
Welsh onion
5
:
5
Zucchini
Zucchini
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin C +50.8%
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +4397.7%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +126.4%
Contains more Folate +50%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B2 - 0.094
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%
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 +480%
Contains more Vitamin E +325%
Contains more Vitamin C +50.8%
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +4397.7%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +126.4%
Contains more Folate +50%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B2 - 0.094

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
4
:
1
Zucchini
Zucchini
Contains more Protein +57%
Contains more Fats +25%
Contains more Carbs +109%
Contains more Other +22.8%
Equal in Water - 94.79
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
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 Protein +57%
Contains more Fats +25%
Contains more Carbs +109%
Contains more Other +22.8%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
0
Zucchini
Zucchini
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +71.4%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +71.4%

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 Zucchini
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Zucchini Opinion
Net carbs 4.1g 2.11g Welsh onion
Protein 1.9g 1.21g Welsh onion
Fats 0.4g 0.32g Welsh onion
Carbs 6.5g 3.11g Welsh onion
Calories 34kcal 17kcal Welsh onion
Fructose 1.38g Zucchini
Sugar 2.18g 2.5g Welsh onion
Fiber 2.4g 1g Welsh onion
Calcium 18mg 16mg Welsh onion
Iron 1.22mg 0.37mg Welsh onion
Magnesium 23mg 18mg Welsh onion
Phosphorus 49mg 38mg Welsh onion
Potassium 212mg 261mg Zucchini
Sodium 17mg 8mg Zucchini
Zinc 0.52mg 0.32mg Welsh onion
Copper 0.07mg 0.053mg Welsh onion
Manganese 0.137mg 0.177mg Zucchini
Selenium 0.6µg 0.2µg Welsh onion
Vitamin A 1160IU 200IU Welsh onion
Vitamin A RAE 10µg Zucchini
Vitamin E 0.51mg 0.12mg Welsh onion
Vitamin C 27mg 17.9mg Welsh onion
Vitamin B1 0.05mg 0.045mg Welsh onion
Vitamin B2 0.09mg 0.094mg Zucchini
Vitamin B3 0.4mg 0.451mg Zucchini
Vitamin B5 0.169mg 0.204mg Zucchini
Vitamin B6 0.072mg 0.163mg Zucchini
Folate 16µg 24µg Zucchini
Vitamin K 193.4µg 4.3µg Welsh onion
Tryptophan 0.021mg 0.01mg Welsh onion
Threonine 0.074mg 0.029mg Welsh onion
Isoleucine 0.081mg 0.044mg Welsh onion
Leucine 0.113mg 0.071mg Welsh onion
Lysine 0.095mg 0.067mg Welsh onion
Methionine 0.021mg 0.018mg Welsh onion
Phenylalanine 0.061mg 0.043mg Welsh onion
Valine 0.084mg 0.054mg Welsh onion
Histidine 0.033mg 0.026mg Welsh onion
Saturated Fat 0.067g 0.084g Welsh onion
Monounsaturated Fat 0.056g 0.011g Welsh onion
Polyunsaturated fat 0.156g 0.091g Welsh onion
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
Welsh onion Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
17%
Welsh onion
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
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. 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.