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  6. Summer squash vs. Sweet onion

Summer squash vs. Sweet onion — In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Sweet onion

  • Sweet onion has less Vitamin C, Vitamin B2, and Vitamin B6.
  • Summer squash covers your daily Vitamin C needs 14% more than Sweet onion.
  • Sweet onion contains 7 times less Vitamin B2 than Summer squash. Summer squash contains 0.142mg of Vitamin B2, while Sweet onion contains 0.02mg.
  • Summer squash has less Sugar.

Food varieties used in this article are Squash, summer, all varieties, raw and Onions, sweet, raw.

Infographic

Summer squash vs Sweet onion 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +88.9%
Contains more PotassiumPotassium +120.2%
Contains more IronIron +34.6%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +130.3%
Contains more CalciumCalcium +33.3%
Contains more SeleniumSelenium +150%
~equal in Copper ~0.056mg

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.
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%
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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +254.2%
Contains more Vitamin AVitamin A +19900%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +17.1%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +266.2%
Contains more Vitamin B5Vitamin B5 +58.2%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +26.1%
Contains more CholineCholine +21.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +51.3%
Contains more FatsFats +125%
Contains more OtherOther +87.9%
Contains more CarbsCarbs +125.4%
~equal in Water ~91.24g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 45% 40%
Starch: 0 g
Sucrose: 0.72 g
Glucose: 2.26 g
Fructose: 2.02 g
Lactose: 0.02 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2300%
Contains more GlucoseGlucose +201.3%
Contains more FructoseFructose +112.6%
Contains more LactoseLactose +∞%
~equal in Starch ~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.
Summer squash Sweet onion
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Summer squash Sweet onion Opinion
Calories 16kcal 32kcal Sweet onion
Protein 1.21g 0.8g Summer squash
Fats 0.18g 0.08g Summer squash
Vitamin C 17mg 4.8mg Summer squash
Net carbs 2.25g 6.65g Sweet onion
Carbs 3.35g 7.55g Sweet onion
Magnesium 17mg 9mg Summer squash
Calcium 15mg 20mg Sweet onion
Potassium 262mg 119mg Summer squash
Iron 0.35mg 0.26mg Summer squash
Sugar 2.2g 5.02g Summer squash
Fiber 1.1g 0.9g Summer squash
Copper 0.051mg 0.056mg Sweet onion
Zinc 0.29mg 0.13mg Summer squash
Phosphorus 38mg 27mg Summer squash
Sodium 2mg 8mg Summer squash
Vitamin A 200IU 1IU Summer squash
Vitamin A 10µg 0µg Summer squash
Vitamin E 0.12mg 0.02mg Summer squash
Manganese 0.175mg 0.076mg Summer squash
Selenium 0.2µg 0.5µg Sweet onion
Vitamin B1 0.048mg 0.041mg Summer squash
Vitamin B2 0.142mg 0.02mg Summer squash
Vitamin B3 0.487mg 0.133mg Summer squash
Vitamin B5 0.155mg 0.098mg Summer squash
Vitamin B6 0.218mg 0.13mg Summer squash
Vitamin K 3µg 0.3µg Summer squash
Folate 29µg 23µg Summer squash
Choline 6.7mg 5.5mg Summer squash
Saturated Fat 0.044g Sweet onion
Monounsaturated Fat 0.016g Summer squash
Polyunsaturated fat 0.089g Summer squash
Tryptophan 0.011mg 0.009mg Summer squash
Threonine 0.028mg 0.018mg Summer squash
Isoleucine 0.042mg 0.014mg Summer squash
Leucine 0.069mg 0.025mg Summer squash
Lysine 0.065mg 0.033mg Summer squash
Methionine 0.017mg 0.009mg Summer squash
Phenylalanine 0.041mg 0.024mg Summer squash
Valine 0.053mg 0.02mg Summer squash
Histidine 0.025mg 0.011mg Summer squash
Fructose 0.95g 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Sweet onion
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
17%
Summer squash
7%
Sweet onion
Minerals Daily Need Coverage Score
12%
Summer squash
8%
Sweet onion

Comparison summary

Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.82g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.