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Welsh onion vs Summer squash - In-Depth Nutrition Comparison

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The main differences between Welsh onion and Summer squash

  • Welsh onion has more Vitamin K, Vitamin C, Iron, and Fiber, however Summer squash has more Vitamin B6.
  • Daily need coverage for Vitamin K from Welsh onion is 159% higher.
  • Summer squash has 3 times less Iron than Welsh onion. Welsh onion has 1.22mg of Iron, while Summer squash has 0.35mg.

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

Infographic

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

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 C +58.8%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin K +6346.7%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +202.8%
Contains more Folate +81.3%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B5 - 0.155
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%
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%
Contains more Vitamin C +58.8%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin K +6346.7%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +202.8%
Contains more Folate +81.3%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B5 - 0.155

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

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

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.
Welsh onion Summer squash
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
Welsh onion Summer squash
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 Welsh onion Summer squash Opinion
Calories 34 16 Welsh onion
Protein 1.9 1.21 Welsh onion
Fats 0.4 0.18 Welsh onion
Vitamin C 27 17 Welsh onion
Carbs 6.5 3.35 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.35 Welsh onion
Calcium 18 15 Welsh onion
Potassium 212 262 Summer squash
Magnesium 23 17 Welsh onion
Sugar 2.18 2.2 Welsh onion
Fiber 2.4 1.1 Welsh onion
Copper 0.07 0.051 Welsh onion
Zinc 0.52 0.29 Welsh onion
Starch
Phosphorus 49 38 Welsh onion
Sodium 17 2 Summer squash
Vitamin A 1160 200 Welsh onion
Vitamin E 0.51 0.12 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.048 Welsh onion
Vitamin B2 0.09 0.142 Summer squash
Vitamin B3 0.4 0.487 Summer squash
Vitamin B5 0.169 0.155 Welsh onion
Vitamin B6 0.072 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 193.4 3 Welsh onion
Folate 16 29 Summer squash
Trans Fat 0 0
Saturated Fat 0.067 0.044 Summer squash
Monounsaturated Fat 0.056 0.016 Welsh onion
Polyunsaturated fat 0.156 0.089 Welsh onion
Tryptophan 0.021 0.011 Welsh onion
Threonine 0.074 0.028 Welsh onion
Isoleucine 0.081 0.042 Welsh onion
Leucine 0.113 0.069 Welsh onion
Lysine 0.095 0.065 Welsh onion
Methionine 0.021 0.017 Welsh onion
Phenylalanine 0.061 0.041 Welsh onion
Valine 0.084 0.053 Welsh onion
Histidine 0.033 0.025 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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.