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Summer squash vs Welsh onion - In-Depth Nutrition Comparison

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The main differences between Summer squash and Welsh onion

  • Summer squash has more Vitamin B6, however Welsh onion has more Vitamin K, Vitamin C, Iron, and Fiber.
  • Daily need coverage for Vitamin K from Welsh onion is 159% higher.
  • Welsh onion has 3 times less Vitamin B6 than Summer squash. Summer squash has 0.218mg of Vitamin B6, while Welsh onion has 0.072mg.

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

Infographic

Summer squash vs Welsh onion 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
Contains more Potassium +23.6%
Contains less Sodium -88.2%
Contains more Iron +248.6%
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Copper +37.3%
Contains more Zinc +79.3%
Contains more Phosphorus +28.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Potassium +23.6%
Contains less Sodium -88.2%
Contains more Iron +248.6%
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Copper +37.3%
Contains more Zinc +79.3%
Contains more Phosphorus +28.9%

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
:
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +202.8%
Contains more Folate +81.3%
Contains more Vitamin C +58.8%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin K +6346.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B5 - 0.169
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +202.8%
Contains more Folate +81.3%
Contains more Vitamin C +58.8%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin K +6346.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B5 - 0.169

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
18
Summer squash
61
Welsh onion
Mineral Summary Score
12
Summer squash
18
Welsh onion

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%
Summer squash
11%
Welsh onion
Carbohydrates
3%
Summer squash
7%
Welsh onion
Fats
1%
Summer squash
2%
Welsh onion

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.
Summer squash Welsh onion
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 26)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Summer squash Welsh onion Opinion
Calories 16 34 Welsh onion
Protein 1.21 1.9 Welsh onion
Fats 0.18 0.4 Welsh onion
Vitamin C 17 27 Welsh onion
Net carbs 2.25 4.099999904632568 Welsh onion
Carbs 3.35 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 1.22 Welsh onion
Calcium 15 18 Welsh onion
Potassium 262 212 Summer squash
Magnesium 17 23 Welsh onion
Sugar 2.2 2.18 Welsh onion
Fiber 1.1 2.4 Welsh onion
Copper 0.051 0.07 Welsh onion
Zinc 0.29 0.52 Welsh onion
Starch
Phosphorus 38 49 Welsh onion
Sodium 2 17 Summer squash
Vitamin A 200 1160 Welsh onion
Vitamin E 0.12 0.51 Welsh onion
Vitamin D 0 0
Vitamin B1 0.048 0.05 Welsh onion
Vitamin B2 0.142 0.09 Summer squash
Vitamin B3 0.487 0.4 Summer squash
Vitamin B5 0.155 0.169 Welsh onion
Vitamin B6 0.218 0.072 Summer squash
Vitamin B12 0 0
Vitamin K 3 193.4 Welsh onion
Folate 29 16 Summer squash
Trans Fat 0 0
Saturated Fat 0.044 0.067 Summer squash
Monounsaturated Fat 0.016 0.056 Welsh onion
Polyunsaturated fat 0.089 0.156 Welsh onion
Tryptophan 0.011 0.021 Welsh onion
Threonine 0.028 0.074 Welsh onion
Isoleucine 0.042 0.081 Welsh onion
Leucine 0.069 0.113 Welsh onion
Lysine 0.065 0.095 Welsh onion
Methionine 0.017 0.021 Welsh onion
Phenylalanine 0.041 0.061 Welsh onion
Valine 0.053 0.084 Welsh onion
Histidine 0.025 0.033 Welsh onion
Fructose 0.95 Summer squash

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.