Onion vs Summer squash - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food

Onion

1

:

7

Summer squash

Contains more Calcium +53.3%

Contains more Iron +66.7%

Contains more Potassium +79.5%

Contains more Magnesium +70%

Contains more Copper +30.8%

Contains more Zinc +70.6%

Contains more Phosphorus +31%

Contains less Sodium -50%

Onion

Summer squash

Contains more Calcium +53.3%

Contains more Iron +66.7%

Contains more Potassium +79.5%

Contains more Magnesium +70%

Contains more Copper +30.8%

Contains more Zinc +70.6%

Contains more Phosphorus +31%

Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Onion

0

:

10

Summer squash

Contains more Vitamin C +129.7%

Contains more Vitamin A +9900%

Contains more Vitamin E +500%

Contains more Vitamin B2 +425.9%

Contains more Vitamin B3 +319.8%

Contains more Vitamin B5 +26%

Contains more Vitamin B6 +81.7%

Contains more Vitamin K +650%

Contains more Folate, total +52.6%

Equal in Vitamin B1 - 0.048

Onion

Summer squash

Contains more Vitamin C +129.7%

Contains more Vitamin A +9900%

Contains more Vitamin E +500%

Contains more Vitamin B2 +425.9%

Contains more Vitamin B3 +319.8%

Contains more Vitamin B5 +26%

Contains more Vitamin B6 +81.7%

Contains more Vitamin K +650%

Contains more Folate, total +52.6%

Equal in Vitamin B1 - 0.048

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

7

16

Mineral Summary Score

6

9

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food

Protein

7%

Carbohydrates

9%

3%

Fats

0%

1%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in Sodium
Lower in price
Rich in minerals
Rich in vitamins
Lower in Saturated Fat
Lower in glycemic index
Lower in Cholesterol	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Summer squash contains less Sugars (difference - 2.04g)

Which food contains less Sodium?

Summer squash contains less Sodium (difference - 2mg)

Which food is cheaper?

Summer squash is cheaper (difference - $0.2)

Which food is richer in minerals?

Summer squash is relatively richer in minerals

Which food is richer in vitamins?

Summer squash is relatively richer in vitamins

Which food is lower in Saturated Fat?

Onion is lower in Saturated Fat (difference - 0.002g)

Which food is lower in glycemic index?

Onion is lower in glycemic index (difference - 17)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	40	16
Protein	1.1	1.21
Fats	0.1	0.18
Vitamin C	7.4	17
Carbs	9.34	3.35
Cholesterol	0	0
Vitamin D	0	0
Iron	0.21	0.35
Calcium	23	15
Potassium	146	262
Magnesium	10	17
Sugars	4.24	2.2
Fiber	1.7	1.1
Copper	0.039	0.051
Zinc	0.17	0.29
Starch	0
Phosphorus	29	38
Sodium	4	2
Vitamin A	2	200
Vitamin E	0.02	0.12
Vitamin D	0	0
Vitamin B1	0.046	0.048
Vitamin B2	0.027	0.142
Vitamin B3	0.116	0.487
Vitamin B5	0.123	0.155
Vitamin B6	0.12	0.218
Vitamin B12	0	0
Vitamin K	0.4	3
Folate, total	19	29
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.042	0.044
Monounsaturated Fat	0.013	0.016
Polyunsaturated fat	0.017	0.089
Tryptophan	0.014	0.011
Threonine	0.021	0.028
Isoleucine	0.014	0.042
Leucine	0.025	0.069
Lysine	0.039	0.065
Methionine	0.002	0.017
Phenylalanine	0.025	0.041
Valine	0.021	0.053
Histidine	0.014	0.025
Fructose	1.29	0.95