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  6. Welsh onion vs. Winter squash

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

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What are the differences between Welsh onion and Winter squash?

  • Welsh onion is higher in Vitamin K, Vitamin C, and Iron, yet Winter squash is higher in Vitamin B6.
  • Welsh onion's daily need coverage for Vitamin K is 158% more.
  • Welsh onion has 3 times more Vitamin C than Winter squash. While Welsh onion has 27mg of Vitamin C, Winter squash has only 9.6mg.

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

Infographic

Welsh 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.
Welsh onion
Welsh onion
5
:
5
Winter squash
Winter squash
Contains more Iron +177.3%
Contains more Magnesium +76.9%
Contains more Phosphorus +157.9%
Contains more Zinc +136.4%
Contains more Selenium +50%
Contains more Calcium +22.2%
Contains more Potassium +13.7%
Contains less Sodium -94.1%
Contains more Copper +17.1%
Contains more Manganese +36.5%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +177.3%
Contains more Magnesium +76.9%
Contains more Phosphorus +157.9%
Contains more Zinc +136.4%
Contains more Selenium +50%
Contains more Calcium +22.2%
Contains more Potassium +13.7%
Contains less Sodium -94.1%
Contains more Copper +17.1%
Contains more Manganese +36.5%

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.
Welsh onion
Welsh onion
5
:
5
Winter squash
Winter squash
Contains more Vitamin E +325%
Contains more Vitamin C +181.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin K +4295.5%
Contains more Vitamin A +350.3%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +38.5%
Contains more Vitamin B6 +123.6%
Contains more Folate +25%
Welsh onion
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%
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 E +325%
Contains more Vitamin C +181.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin K +4295.5%
Contains more Vitamin A +350.3%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +38.5%
Contains more Vitamin B6 +123.6%
Contains more Folate +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
1
Winter squash
Winter squash
Contains more Protein +113.5%
Contains more Fats +14.3%
Contains more Carbs +36.2%
Equal in Water - 89.21
Equal in Other - 0.7
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +113.5%
Contains more Fats +14.3%
Contains more Carbs +36.2%
Equal in Water - 89.21
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
0
Winter squash
Winter squash
Contains more Monounsaturated Fat +115.4%
Equal in Saturated Fat - 0.072
Equal in Polyunsaturated fat - 0.147
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +115.4%
Equal in Saturated Fat - 0.072
Equal in Polyunsaturated fat - 0.147

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Winter squash Opinion
Net carbs 4.1g 6.05g Winter squash
Protein 1.9g 0.89g Welsh onion
Fats 0.4g 0.35g Welsh onion
Carbs 6.5g 8.85g Winter squash
Calories 34kcal 37kcal Winter squash
Sugar 2.18g 3.3g Welsh onion
Fiber 2.4g 2.8g Winter squash
Calcium 18mg 22mg Winter squash
Iron 1.22mg 0.44mg Welsh onion
Magnesium 23mg 13mg Welsh onion
Phosphorus 49mg 19mg Welsh onion
Potassium 212mg 241mg Winter squash
Sodium 17mg 1mg Winter squash
Zinc 0.52mg 0.22mg Welsh onion
Copper 0.07mg 0.082mg Winter squash
Manganese 0.137mg 0.187mg Winter squash
Selenium 0.6µg 0.4µg Welsh onion
Vitamin A 1160IU 5223IU Winter squash
Vitamin A RAE 261µg Winter squash
Vitamin E 0.51mg 0.12mg Welsh onion
Vitamin C 27mg 9.6mg Welsh onion
Vitamin B1 0.05mg 0.016mg Welsh onion
Vitamin B2 0.09mg 0.067mg Welsh onion
Vitamin B3 0.4mg 0.495mg Winter squash
Vitamin B5 0.169mg 0.234mg Winter squash
Vitamin B6 0.072mg 0.161mg Winter squash
Folate 16µg 20µg Winter squash
Vitamin K 193.4µg 4.4µg Welsh onion
Tryptophan 0.021mg 0.013mg Welsh onion
Threonine 0.074mg 0.027mg Welsh onion
Isoleucine 0.081mg 0.035mg Welsh onion
Leucine 0.113mg 0.05mg Welsh onion
Lysine 0.095mg 0.033mg Welsh onion
Methionine 0.021mg 0.011mg Welsh onion
Phenylalanine 0.061mg 0.035mg Welsh onion
Valine 0.084mg 0.038mg Welsh onion
Histidine 0.033mg 0.017mg Welsh onion
Saturated Fat 0.067g 0.072g Welsh onion
Monounsaturated Fat 0.056g 0.026g Welsh onion
Polyunsaturated fat 0.156g 0.147g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh 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
61%
Welsh onion
38%
Winter squash
Minerals Daily Need Coverage Score
17%
Welsh onion
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 26)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.