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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 Potassium +78.8%
Contains more Magnesium +80%
Contains more Copper +35.9%
Contains more Zinc +88.2%
Contains more Phosphorus +31%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Calcium +43.8%
Contains less Sodium -50%
Contains more Iron +76.2%
Contains more Potassium +78.8%
Contains more Magnesium +80%
Contains more Copper +35.9%
Contains more Zinc +88.2%
Contains more Phosphorus +31%

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 C +141.9%
Contains more Vitamin A +9900%
Contains more Vitamin E +500%
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 Vitamin K +975%
Contains more Folate +26.3%
Equal in Vitamin B1 - 0.045
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +141.9%
Contains more Vitamin A +9900%
Contains more Vitamin E +500%
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 Vitamin K +975%
Contains more Folate +26.3%
Equal in Vitamin B1 - 0.045

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Onion Zucchini Opinion
Calories 40 17 Onion
Protein 1.1 1.21 Zucchini
Fats 0.1 0.32 Zucchini
Vitamin C 7.4 17.9 Zucchini
Net carbs 7.639999866485596 2.109999895095825 Onion
Carbs 9.34 3.11 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 0.37 Zucchini
Calcium 23 16 Onion
Potassium 146 261 Zucchini
Magnesium 10 18 Zucchini
Sugar 4.24 2.5 Zucchini
Fiber 1.7 1 Onion
Copper 0.039 0.053 Zucchini
Zinc 0.17 0.32 Zucchini
Starch 0 0
Phosphorus 29 38 Zucchini
Sodium 4 8 Onion
Vitamin A 2 200 Zucchini
Vitamin E 0.02 0.12 Zucchini
Vitamin D 0 0
Vitamin B1 0.046 0.045 Onion
Vitamin B2 0.027 0.094 Zucchini
Vitamin B3 0.116 0.451 Zucchini
Vitamin B5 0.123 0.204 Zucchini
Vitamin B6 0.12 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 0.4 4.3 Zucchini
Folate 19 24 Zucchini
Trans Fat 0 0
Saturated Fat 0.042 0.084 Onion
Monounsaturated Fat 0.013 0.011 Onion
Polyunsaturated fat 0.017 0.091 Zucchini
Tryptophan 0.014 0.01 Onion
Threonine 0.021 0.029 Zucchini
Isoleucine 0.014 0.044 Zucchini
Leucine 0.025 0.071 Zucchini
Lysine 0.039 0.067 Zucchini
Methionine 0.002 0.018 Zucchini
Phenylalanine 0.025 0.043 Zucchini
Valine 0.021 0.054 Zucchini
Histidine 0.014 0.026 Zucchini
Fructose 1.29 1.38 Zucchini

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.