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  6. Welsh onion vs. Zucchini

Welsh onion vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between welsh onion and zucchini

  • Welsh onion has more vitamin K, vitamin A, iron, vitamin C, and fiber; however, zucchini is richer in vitamin B6.
  • Welsh onion covers your daily vitamin K needs 158% more than zucchini.
  • Zucchini has 6 times less vitamin A than welsh onion. Welsh onion has 1160IU of vitamin A, while zucchini has 200IU.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Onions, welsh, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Welsh onion vs Zucchini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +12.5%
Contains more IronIron +229.7%
Contains more CopperCopper +32.1%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +28.9%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +23.1%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +29.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +50.8%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin KVitamin K +4397.7%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B6Vitamin B6 +126.4%
Contains more FolateFolate +50%
Contains more CholineCholine +79.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin B2 ~0.094mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Zucchini DV% diff.
Vitamin K 193.4µg 4.3µg 158%
Iron 1.22mg 0.37mg 11%
Vitamin C 27mg 17.9mg 10%
Vitamin B6 0.072mg 0.163mg 7%
Fiber 2.4g 1g 6%
Vitamin E 0.51mg 0.12mg 3%
Folate 16µg 24µg 2%
Fructose 1.38g 2%
Manganese 0.137mg 0.177mg 2%
Phosphorus 49mg 38mg 2%
Copper 0.07mg 0.053mg 2%
Zinc 0.52mg 0.32mg 2%
Choline 5.3mg 9.5mg 1%
Potassium 212mg 261mg 1%
Vitamin A 10µg 1%
Magnesium 23mg 18mg 1%
Selenium 0.6µg 0.2µg 1%
Protein 1.9g 1.21g 1%
Carbs 6.5g 3.11g 1%
Vitamin B5 0.169mg 0.204mg 1%
Calories 34kcal 17kcal 1%
Fats 0.4g 0.32g 0%
Net carbs 4.1g 2.11g N/A
Calcium 18mg 16mg 0%
Sugar 2.18g 2.5g N/A
Sodium 17mg 8mg 0%
Vitamin B1 0.05mg 0.045mg 0%
Vitamin B2 0.09mg 0.094mg 0%
Vitamin B3 0.4mg 0.451mg 0%
Saturated fat 0.067g 0.084g 0%
Monounsaturated fat 0.056g 0.011g 0%
Polyunsaturated fat 0.156g 0.091g 0%
Tryptophan 0.021mg 0.01mg 0%
Threonine 0.074mg 0.029mg 0%
Isoleucine 0.081mg 0.044mg 0%
Leucine 0.113mg 0.071mg 0%
Lysine 0.095mg 0.067mg 0%
Methionine 0.021mg 0.018mg 0%
Phenylalanine 0.061mg 0.043mg 0%
Valine 0.084mg 0.054mg 0%
Histidine 0.033mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +57%
Contains more FatsFats +25%
Contains more CarbsCarbs +109%
Contains more OtherOther +22.8%
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -20.2%
Contains more Mono. FatMonounsaturated fat +409.1%
Contains more Poly. FatPolyunsaturated fat +71.4%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.