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  6. Sweet onion vs. Winter squash

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

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How are Sweet onion and Winter squash different?

  • Winter squash is higher than Sweet onion in Vitamin A RAE, Fiber, and Vitamin C.
  • Winter squash covers your daily need of Vitamin A RAE 29% more than Sweet onion.
  • Sweet onion contains 2 times more Sugar than Winter squash. Sweet onion contains 5.02g of Sugar, while Winter squash contains 3.3g.

Onions, sweet, raw and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Sweet onion vs Winter squash 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.
Sweet onion
Sweet onion
2
:
8
Winter squash
Winter squash
Contains more Phosphorus +42.1%
Contains more Selenium +25%
Contains more Iron +69.2%
Contains more Magnesium +44.4%
Contains more Potassium +102.5%
Contains less Sodium -87.5%
Contains more Zinc +69.2%
Contains more Copper +46.4%
Contains more Manganese +146.1%
Equal in Calcium - 22
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Phosphorus +42.1%
Contains more Selenium +25%
Contains more Iron +69.2%
Contains more Magnesium +44.4%
Contains more Potassium +102.5%
Contains less Sodium -87.5%
Contains more Zinc +69.2%
Contains more Copper +46.4%
Contains more Manganese +146.1%
Equal in Calcium - 22

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.
Sweet onion
Sweet onion
2
:
9
Winter squash
Winter squash
Contains more Vitamin B1 +156.3%
Contains more Folate +15%
Contains more Vitamin A +522200%
Contains more Vitamin E +500%
Contains more Vitamin C +100%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +272.2%
Contains more Vitamin B5 +138.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +1366.7%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin B1 +156.3%
Contains more Folate +15%
Contains more Vitamin A +522200%
Contains more Vitamin E +500%
Contains more Vitamin C +100%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +272.2%
Contains more Vitamin B5 +138.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +1366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet onion
Sweet onion
1
:
4
Winter squash
Winter squash
Contains more Protein +11.3%
Contains more Fats +337.5%
Contains more Carbs +17.2%
Contains more Other +112.1%
Equal in Water - 89.21
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +11.3%
Contains more Fats +337.5%
Contains more Carbs +17.2%
Contains more Other +112.1%
Equal in Water - 89.21

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet onion Winter squash
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sweet onion Winter squash Opinion
Net carbs 6.65g 6.05g Sweet onion
Protein 0.8g 0.89g Winter squash
Fats 0.08g 0.35g Winter squash
Carbs 7.55g 8.85g Winter squash
Calories 32kcal 37kcal Winter squash
Fructose 2.02g Sweet onion
Sugar 5.02g 3.3g Winter squash
Fiber 0.9g 2.8g Winter squash
Calcium 20mg 22mg Winter squash
Iron 0.26mg 0.44mg Winter squash
Magnesium 9mg 13mg Winter squash
Phosphorus 27mg 19mg Sweet onion
Potassium 119mg 241mg Winter squash
Sodium 8mg 1mg Winter squash
Zinc 0.13mg 0.22mg Winter squash
Copper 0.056mg 0.082mg Winter squash
Manganese 0.076mg 0.187mg Winter squash
Selenium 0.5µg 0.4µg Sweet onion
Vitamin A 1IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.02mg 0.12mg Winter squash
Vitamin C 4.8mg 9.6mg Winter squash
Vitamin B1 0.041mg 0.016mg Sweet onion
Vitamin B2 0.02mg 0.067mg Winter squash
Vitamin B3 0.133mg 0.495mg Winter squash
Vitamin B5 0.098mg 0.234mg Winter squash
Vitamin B6 0.13mg 0.161mg Winter squash
Folate 23µg 20µg Sweet onion
Vitamin K 0.3µg 4.4µg Winter squash
Tryptophan 0.009mg 0.013mg Winter squash
Threonine 0.018mg 0.027mg Winter squash
Isoleucine 0.014mg 0.035mg Winter squash
Leucine 0.025mg 0.05mg Winter squash
Lysine 0.033mg 0.033mg
Methionine 0.009mg 0.011mg Winter squash
Phenylalanine 0.024mg 0.035mg Winter squash
Valine 0.02mg 0.038mg Winter squash
Histidine 0.011mg 0.017mg Winter squash
Saturated Fat 0.072g Sweet onion
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
7%
Sweet onion
38%
Winter squash
Minerals Daily Need Coverage Score
8%
Sweet onion
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 13)
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 ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.