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  6. Summer squash vs. Welsh onion

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 A, vitamin C, iron, and fiber.
  • Daily need coverage for vitamin K for 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.
  • Welsh onion has a higher glycemic index than summer squash.

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

Infographic

Summer squash vs Welsh 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more PotassiumPotassium +23.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +27.7%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +20%
Contains more IronIron +248.6%
Contains more CopperCopper +37.3%
Contains more ZincZinc +79.3%
Contains more PhosphorusPhosphorus +28.9%
Contains more SeleniumSelenium +200%

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% 3.3% 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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B6Vitamin B6 +202.8%
Contains more FolateFolate +81.3%
Contains more CholineCholine +26.4%
Contains more Vitamin CVitamin C +58.8%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin KVitamin K +6346.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B5 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Welsh onion DV% diff.
Vitamin K 3µg 193.4µg 159%
Vitamin C 17mg 27mg 11%
Vitamin B6 0.218mg 0.072mg 11%
Iron 0.35mg 1.22mg 11%
Fiber 1.1g 2.4g 5%
Vitamin B2 0.142mg 0.09mg 4%
Vitamin E 0.12mg 0.51mg 3%
Folate 29µg 16µg 3%
Copper 0.051mg 0.07mg 2%
Zinc 0.29mg 0.52mg 2%
Phosphorus 38mg 49mg 2%
Manganese 0.175mg 0.137mg 2%
Calories 16kcal 34kcal 1%
Vitamin B3 0.487mg 0.4mg 1%
Protein 1.21g 1.9g 1%
Selenium 0.2µg 0.6µg 1%
Fructose 0.95g 1%
Vitamin A 10µg 1%
Potassium 262mg 212mg 1%
Magnesium 17mg 23mg 1%
Sodium 2mg 17mg 1%
Carbs 3.35g 6.5g 1%
Fats 0.18g 0.4g 0%
Net carbs 2.25g 4.1g N/A
Calcium 15mg 18mg 0%
Sugar 2.2g 2.18g N/A
Vitamin B1 0.048mg 0.05mg 0%
Vitamin B5 0.155mg 0.169mg 0%
Choline 6.7mg 5.3mg 0%
Saturated fat 0.044g 0.067g 0%
Monounsaturated fat 0.016g 0.056g 0%
Polyunsaturated fat 0.089g 0.156g 0%
Tryptophan 0.011mg 0.021mg 0%
Threonine 0.028mg 0.074mg 0%
Isoleucine 0.042mg 0.081mg 0%
Leucine 0.069mg 0.113mg 0%
Lysine 0.065mg 0.095mg 0%
Methionine 0.017mg 0.021mg 0%
Phenylalanine 0.041mg 0.061mg 0%
Valine 0.053mg 0.084mg 0%
Histidine 0.025mg 0.033mg 0%

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +57%
Contains more FatsFats +122.2%
Contains more CarbsCarbs +94%
Contains more OtherOther +12.9%
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -34.3%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +75.3%

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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. 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.