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  6. Onion vs. Winter squash

Onion vs. Winter squash — In-Depth Nutrition Comparison

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What are the main differences between Onion and Winter squash?

  • Onion has less Vitamin A than Winter squash.
  • Winter squash's daily need coverage for Vitamin A is 29% higher.

We used Onions, raw and Squash, winter, all varieties, cooked, baked, without salt types in this comparison.

Infographic

Onion vs Winter 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more PhosphorusPhosphorus +52.6%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +30%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +109.5%
Contains more CopperCopper +110.3%
Contains more ZincZinc +29.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +45%
~equal in Calcium ~22mg

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
1
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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin CVitamin C +29.7%
Contains more Vitamin AVitamin A +261050%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +148.1%
Contains more Vitamin B3Vitamin B3 +326.7%
Contains more Vitamin B5Vitamin B5 +90.2%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more Vitamin KVitamin K +1000%
Contains more CholineCholine +73.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~20µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +23.6%
Contains more FatsFats +250%
Contains more OtherOther +100%
~equal in Carbs ~8.85g
~equal in Water ~89.21g

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
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated Fat -41.7%
Contains more Mono. FatMonounsaturated Fat +100%
Contains more Poly. FatPolyunsaturated fat +764.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Winter squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Onion Winter squash Opinion
Calories 40kcal 37kcal Onion
Protein 1.1g 0.89g Onion
Fats 0.1g 0.35g Winter squash
Vitamin C 7.4mg 9.6mg Winter squash
Net carbs 7.64g 6.05g Onion
Carbs 9.34g 8.85g Onion
Magnesium 10mg 13mg Winter squash
Calcium 23mg 22mg Onion
Potassium 146mg 241mg Winter squash
Iron 0.21mg 0.44mg Winter squash
Sugar 4.24g 3.3g Winter squash
Fiber 1.7g 2.8g Winter squash
Copper 0.039mg 0.082mg Winter squash
Zinc 0.17mg 0.22mg Winter squash
Phosphorus 29mg 19mg Onion
Sodium 4mg 1mg Winter squash
Vitamin A 2IU 5223IU Winter squash
Vitamin A 0µg 261µg Winter squash
Vitamin E 0.02mg 0.12mg Winter squash
Manganese 0.129mg 0.187mg Winter squash
Selenium 0.5µg 0.4µg Onion
Vitamin B1 0.046mg 0.016mg Onion
Vitamin B2 0.027mg 0.067mg Winter squash
Vitamin B3 0.116mg 0.495mg Winter squash
Vitamin B5 0.123mg 0.234mg Winter squash
Vitamin B6 0.12mg 0.161mg Winter squash
Vitamin K 0.4µg 4.4µg Winter squash
Folate 19µg 20µg Winter squash
Choline 6.1mg 10.6mg Winter squash
Saturated Fat 0.042g 0.072g Onion
Monounsaturated Fat 0.013g 0.026g Winter squash
Polyunsaturated fat 0.017g 0.147g Winter squash
Tryptophan 0.014mg 0.013mg Onion
Threonine 0.021mg 0.027mg Winter squash
Isoleucine 0.014mg 0.035mg Winter squash
Leucine 0.025mg 0.05mg Winter squash
Lysine 0.039mg 0.033mg Onion
Methionine 0.002mg 0.011mg Winter squash
Phenylalanine 0.025mg 0.035mg Winter squash
Valine 0.021mg 0.038mg Winter squash
Histidine 0.014mg 0.017mg Winter squash
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Winter 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
35%
Winter squash
Minerals Daily Need Coverage Score
8%
Onion
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 2)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.03g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.