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Onion vs Zucchini - In-Depth Nutrition Comparison

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How are Onion and Zucchini different?

  • Zucchini has more Vitamin C, and Vitamin B2 than Onion.
  • Daily need coverage for Vitamin C from Zucchini is 12% higher.
  • Onion contains 2 times more Fiber than Zucchini. While Onion contains 1.7g of Fiber, Zucchini contains only 1g.
  • Zucchini has less Sugar.

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

Infographic

Onion vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
2
:
Contains more Calcium +43.8%
Contains less Sodium -50%
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%
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% 2% 9% 18%
Contains more Calcium +43.8%
Contains less Sodium -50%
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%

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
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 - 0.045
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 - 0.045

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 Zucchini
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 Onion Zucchini Opinion
Net carbs 7.64g 2.11g Onion
Protein 1.1g 1.21g Zucchini
Fats 0.1g 0.32g Zucchini
Carbs 9.34g 3.11g Onion
Calories 40kcal 17kcal Onion
Starch 0g 0g
Fructose 1.29g 1.38g Zucchini
Sugar 4.24g 2.5g Zucchini
Fiber 1.7g 1g Onion
Calcium 23mg 16mg Onion
Iron 0.21mg 0.37mg Zucchini
Magnesium 10mg 18mg Zucchini
Phosphorus 29mg 38mg Zucchini
Potassium 146mg 261mg Zucchini
Sodium 4mg 8mg Onion
Zinc 0.17mg 0.32mg Zucchini
Copper 0.039mg 0.053mg Zucchini
Vitamin A 2IU 200IU Zucchini
Vitamin E 0.02mg 0.12mg Zucchini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 17.9mg Zucchini
Vitamin B1 0.046mg 0.045mg Onion
Vitamin B2 0.027mg 0.094mg Zucchini
Vitamin B3 0.116mg 0.451mg Zucchini
Vitamin B5 0.123mg 0.204mg Zucchini
Vitamin B6 0.12mg 0.163mg Zucchini
Folate 19µg 24µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 4.3µg Zucchini
Tryptophan 0.014mg 0.01mg Onion
Threonine 0.021mg 0.029mg Zucchini
Isoleucine 0.014mg 0.044mg Zucchini
Leucine 0.025mg 0.071mg Zucchini
Lysine 0.039mg 0.067mg Zucchini
Methionine 0.002mg 0.018mg Zucchini
Phenylalanine 0.025mg 0.043mg Zucchini
Valine 0.021mg 0.054mg Zucchini
Histidine 0.014mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.084g Onion
Monounsaturated Fat 0.013g 0.011g Onion
Polyunsaturated fat 0.017g 0.091g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
16
Zucchini
Mineral Summary Score
8
Onion
12
Zucchini

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%
Zucchini
Carbohydrates
9%
Onion
3%
Zucchini
Fats
0%
Onion
1%
Zucchini

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

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