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Onion vs Summer squash - In-Depth Nutrition Comparison

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Summary of differences between Onion and Summer squash

  • The amount of Vitamin C, Vitamin B2, and Vitamin B6 in Summer squash is higher than in Onion.
  • Summer squash covers your daily need of Vitamin C 11% more than Onion.
  • Onion contains 2 times more Sugar than Summer squash. While Onion contains 4.24g of Sugar, Summer squash contains only 2.2g.

These are the specific foods used in this comparison Onions, raw and Squash, summer, all varieties, raw.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +53.3%
Contains more Iron +66.7%
Contains more Magnesium +70%
Contains more Phosphorus +31%
Contains more Potassium +79.5%
Contains less Sodium -50%
Contains more Zinc +70.6%
Contains more Copper +30.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +53.3%
Contains more Iron +66.7%
Contains more Magnesium +70%
Contains more Phosphorus +31%
Contains more Potassium +79.5%
Contains less Sodium -50%
Contains more Zinc +70.6%
Contains more Copper +30.8%

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
:
Contains more Vitamin A +9900%
Contains more Vitamin E +500%
Contains more Vitamin C +129.7%
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 Folate +52.6%
Contains more Vitamin K +650%
Equal in Vitamin B1 - 0.048
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%
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 +9900%
Contains more Vitamin E +500%
Contains more Vitamin C +129.7%
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 Folate +52.6%
Contains more Vitamin K +650%
Equal in Vitamin B1 - 0.048

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Summer squash Opinion
Net carbs 7.64g 2.25g Onion
Protein 1.1g 1.21g Summer squash
Fats 0.1g 0.18g Summer squash
Carbs 9.34g 3.35g Onion
Calories 40kcal 16kcal Onion
Starch 0g g Onion
Fructose 1.29g 0.95g Onion
Sugar 4.24g 2.2g Summer squash
Fiber 1.7g 1.1g Onion
Calcium 23mg 15mg Onion
Iron 0.21mg 0.35mg Summer squash
Magnesium 10mg 17mg Summer squash
Phosphorus 29mg 38mg Summer squash
Potassium 146mg 262mg Summer squash
Sodium 4mg 2mg Summer squash
Zinc 0.17mg 0.29mg Summer squash
Copper 0.039mg 0.051mg Summer squash
Vitamin A 2IU 200IU Summer squash
Vitamin E 0.02mg 0.12mg Summer squash
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 17mg Summer squash
Vitamin B1 0.046mg 0.048mg Summer squash
Vitamin B2 0.027mg 0.142mg Summer squash
Vitamin B3 0.116mg 0.487mg Summer squash
Vitamin B5 0.123mg 0.155mg Summer squash
Vitamin B6 0.12mg 0.218mg Summer squash
Folate 19µg 29µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 3µg Summer squash
Tryptophan 0.014mg 0.011mg Onion
Threonine 0.021mg 0.028mg Summer squash
Isoleucine 0.014mg 0.042mg Summer squash
Leucine 0.025mg 0.069mg Summer squash
Lysine 0.039mg 0.065mg Summer squash
Methionine 0.002mg 0.017mg Summer squash
Phenylalanine 0.025mg 0.041mg Summer squash
Valine 0.021mg 0.053mg Summer squash
Histidine 0.014mg 0.025mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.044g Onion
Monounsaturated Fat 0.013g 0.016g Summer squash
Polyunsaturated fat 0.017g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Onion
18
Summer squash
Mineral Summary Score
8
Onion
12
Summer squash

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 food.
Protein
7%
Onion
7%
Summer squash
Carbohydrates
9%
Onion
3%
Summer squash
Fats
0%
Onion
1%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 2)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.