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  6. Onion vs. Summer squash

Onion vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between onions and summer squash

  • The amount of vitamin C, vitamin B2, and vitamin B6 in summer squash is higher than in onions.
  • Summer squash covers your daily need for vitamin C 11% more than onions.
  • Onions contain 2 times more Sugar than summer squash. While onions contain 4.24g of Sugar, summer squash contains only 2.2g.
  • The amount of sugar in summer squash is lower.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +53.3%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +79.5%
Contains more IronIron +66.7%
Contains more CopperCopper +30.8%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +35.7%

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.
Onion
Onion
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +129.7%
Contains more Vitamin AVitamin A +9900%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +425.9%
Contains more Vitamin B3Vitamin B3 +319.8%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin KVitamin K +650%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more CarbsCarbs +178.8%
Contains more FatsFats +80%
Contains more OtherOther +77.1%
~equal in Protein ~1.21g
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated Fat +23.1%
Contains more Poly. FatPolyunsaturated fat +423.5%
~equal in Saturated Fat ~0.044g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
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
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +3200%
Contains more GlucoseGlucose +162.7%
Contains more FructoseFructose +35.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 40kcal 16kcal Onion
Protein 1.1g 1.21g Summer squash
Fats 0.1g 0.18g Summer squash
Vitamin C 7.4mg 17mg Summer squash
Net carbs 7.64g 2.25g Onion
Carbs 9.34g 3.35g Onion
Magnesium 10mg 17mg Summer squash
Calcium 23mg 15mg Onion
Potassium 146mg 262mg Summer squash
Iron 0.21mg 0.35mg Summer squash
Sugar 4.24g 2.2g Summer squash
Fiber 1.7g 1.1g Onion
Copper 0.039mg 0.051mg Summer squash
Zinc 0.17mg 0.29mg Summer squash
Phosphorus 29mg 38mg Summer squash
Sodium 4mg 2mg Summer squash
Vitamin A 2IU 200IU Summer squash
Vitamin A 0µg 10µg Summer squash
Vitamin E 0.02mg 0.12mg Summer squash
Manganese 0.129mg 0.175mg Summer squash
Selenium 0.5µg 0.2µg Onion
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
Vitamin K 0.4µg 3µg Summer squash
Folate 19µg 29µg Summer squash
Choline 6.1mg 6.7mg Summer squash
Saturated Fat 0.042g 0.044g Onion
Monounsaturated Fat 0.013g 0.016g Summer squash
Polyunsaturated fat 0.017g 0.089g 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
Fructose 1.29g 0.95g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Onion
17%
Summer squash
Minerals Daily Need Coverage Score
8%
Onion
12%
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

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. 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.