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Zucchini vs. Onion — In-Depth Nutrition Comparison

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How are Zucchini and Onion different?

  • Zucchini has more Vitamin C, and Vitamin B2 than Onion.
  • Daily need coverage for Vitamin C from Zucchini is 12% higher.
  • Zucchini contains 3 times more Vitamin B2 than Onion. While Zucchini contains 0.094mg of Vitamin B2, Onion contains only 0.027mg.
  • Zucchini has less Sugar.

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

Infographic

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

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.
:
1
Onion
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 - 0.046
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%
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%
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 - 0.046

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Onion
Contains more Sucrose +1880%
Contains more Glucose +84.1%
Equal in Fructose - 1.29
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
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
Contains more Sucrose +1880%
Contains more Glucose +84.1%
Equal in Fructose - 1.29

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Onion
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 Zucchini Onion Opinion
Net carbs 2.11g 7.64g Onion
Protein 1.21g 1.1g Zucchini
Fats 0.32g 0.1g Zucchini
Carbs 3.11g 9.34g Onion
Calories 17kcal 40kcal Onion
Fructose 1.38g 1.29g Zucchini
Sugar 2.5g 4.24g Zucchini
Fiber 1g 1.7g Onion
Calcium 16mg 23mg Onion
Iron 0.37mg 0.21mg Zucchini
Magnesium 18mg 10mg Zucchini
Phosphorus 38mg 29mg Zucchini
Potassium 261mg 146mg Zucchini
Sodium 8mg 4mg Onion
Zinc 0.32mg 0.17mg Zucchini
Copper 0.053mg 0.039mg Zucchini
Manganese 0.177mg 0.129mg Zucchini
Selenium 0.2µg 0.5µg Onion
Vitamin A 200IU 2IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.02mg Zucchini
Vitamin C 17.9mg 7.4mg Zucchini
Vitamin B1 0.045mg 0.046mg Onion
Vitamin B2 0.094mg 0.027mg Zucchini
Vitamin B3 0.451mg 0.116mg Zucchini
Vitamin B5 0.204mg 0.123mg Zucchini
Vitamin B6 0.163mg 0.12mg Zucchini
Folate 24µg 19µg Zucchini
Vitamin K 4.3µg 0.4µg Zucchini
Tryptophan 0.01mg 0.014mg Onion
Threonine 0.029mg 0.021mg Zucchini
Isoleucine 0.044mg 0.014mg Zucchini
Leucine 0.071mg 0.025mg Zucchini
Lysine 0.067mg 0.039mg Zucchini
Methionine 0.018mg 0.002mg Zucchini
Phenylalanine 0.043mg 0.025mg Zucchini
Valine 0.054mg 0.021mg Zucchini
Histidine 0.026mg 0.014mg Zucchini
Saturated Fat 0.084g 0.042g Onion
Monounsaturated Fat 0.011g 0.013g Onion
Polyunsaturated fat 0.091g 0.017g 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
Zucchini Onion
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
16%
Zucchini
8%
Onion
Minerals Daily Need Coverage Score
12%
Zucchini
8%
Onion

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