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Welsh onion vs Summer squash - In-Depth Nutrition Comparison

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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%
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%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B5 - 0.155
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%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B5 - 0.155

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
82
Welsh onion
16
Summer squash
Mineral Summary Score
12
Welsh onion
9
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 the 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 at 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 Sugars 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 in case of diets?

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 contains less Sugars?
Welsh onion
Welsh onion contains less Sugars (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 - 7)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
Sugars 2.18 2.2 Summer squash
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
Folic acid (B9) 0 0
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
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.