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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +20%
Contains more Iron +248.6%
Contains more Magnesium +35.3%
Contains more Phosphorus +28.9%
Contains more Zinc +79.3%
Contains more Copper +37.3%
Contains more Potassium +23.6%
Contains less Sodium -88.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +20%
Contains more Iron +248.6%
Contains more Magnesium +35.3%
Contains more Phosphorus +28.9%
Contains more Zinc +79.3%
Contains more Copper +37.3%
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 A +480%
Contains more Vitamin E +325%
Contains more Vitamin C +58.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin C +58.8%
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

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

All nutrients comparison - raw data values

Nutrient Welsh onion Summer squash Opinion
Net carbs 4.1g 2.25g Welsh onion
Protein 1.9g 1.21g Welsh onion
Fats 0.4g 0.18g Welsh onion
Carbs 6.5g 3.35g Welsh onion
Calories 34kcal 16kcal Welsh onion
Starch g g
Fructose g 0.95g Summer squash
Sugar 2.18g 2.2g Welsh onion
Fiber 2.4g 1.1g Welsh onion
Calcium 18mg 15mg Welsh onion
Iron 1.22mg 0.35mg Welsh onion
Magnesium 23mg 17mg Welsh onion
Phosphorus 49mg 38mg Welsh onion
Potassium 212mg 262mg Summer squash
Sodium 17mg 2mg Summer squash
Zinc 0.52mg 0.29mg Welsh onion
Copper 0.07mg 0.051mg Welsh onion
Vitamin A 1160IU 200IU Welsh onion
Vitamin E 0.51mg 0.12mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 17mg Welsh onion
Vitamin B1 0.05mg 0.048mg Welsh onion
Vitamin B2 0.09mg 0.142mg Summer squash
Vitamin B3 0.4mg 0.487mg Summer squash
Vitamin B5 0.169mg 0.155mg Welsh onion
Vitamin B6 0.072mg 0.218mg Summer squash
Folate 16µg 29µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 3µg Welsh onion
Tryptophan 0.021mg 0.011mg Welsh onion
Threonine 0.074mg 0.028mg Welsh onion
Isoleucine 0.081mg 0.042mg Welsh onion
Leucine 0.113mg 0.069mg Welsh onion
Lysine 0.095mg 0.065mg Welsh onion
Methionine 0.021mg 0.017mg Welsh onion
Phenylalanine 0.061mg 0.041mg Welsh onion
Valine 0.084mg 0.053mg Welsh onion
Histidine 0.033mg 0.025mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.044g Summer squash
Monounsaturated Fat 0.056g 0.016g Welsh onion
Polyunsaturated fat 0.156g 0.089g Welsh onion

Which food is preferable for your diet?

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

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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

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.

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.