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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, 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 3 times less Iron than Welsh onion. Welsh onion has 1.22mg of Iron, while Zucchini has 0.37mg.

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

Infographic

Welsh onion vs Zucchini 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
Welsh onion
Welsh onion
6
:
2
Zucchini
Zucchini
Contains more Iron +229.7%
Contains more Calcium +12.5%
Contains more Magnesium +27.8%
Contains more Copper +32.1%
Contains more Zinc +62.5%
Contains more Phosphorus +28.9%
Contains more Potassium +23.1%
Contains less Sodium -52.9%
Welsh onion
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Zucchini
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +229.7%
Contains more Calcium +12.5%
Contains more Magnesium +27.8%
Contains more Copper +32.1%
Contains more Zinc +62.5%
Contains more Phosphorus +28.9%
Contains more Potassium +23.1%
Contains less Sodium -52.9%

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
Welsh onion
Welsh onion
5
:
5
Zucchini
Zucchini
Contains more Vitamin C +50.8%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +4397.7%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +126.4%
Contains more Folate +50%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B2 - 0.094
Welsh onion
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%
Zucchini
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +50.8%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +4397.7%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +126.4%
Contains more Folate +50%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B2 - 0.094

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
61
Welsh onion
16
Zucchini
Mineral Summary Score
18
Welsh onion
12
Zucchini

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%
Zucchini
Carbohydrates
7%
Welsh onion
3%
Zucchini
Fats
2%
Welsh onion
1%
Zucchini

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 Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals 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 Zucchini
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 contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 24)
Which food contains less Sugars?
Welsh onion
Welsh onion contains less Sugars (difference - 0.32g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
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 Zucchini Opinion
Calories 34 17 Welsh onion
Protein 1.9 1.21 Welsh onion
Fats 0.4 0.32 Welsh onion
Vitamin C 27 17.9 Welsh onion
Carbs 6.5 3.11 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.22 0.37 Welsh onion
Calcium 18 16 Welsh onion
Potassium 212 261 Zucchini
Magnesium 23 18 Welsh onion
Sugars 2.18 2.5 Welsh onion
Fiber 2.4 1 Welsh onion
Copper 0.07 0.053 Welsh onion
Zinc 0.52 0.32 Welsh onion
Starch 0 Zucchini
Phosphorus 49 38 Welsh onion
Sodium 17 8 Zucchini
Vitamin A 1160 200 Welsh onion
Vitamin E 0.51 0.12 Welsh onion
Vitamin D 0 0
Vitamin B1 0.05 0.045 Welsh onion
Vitamin B2 0.09 0.094 Zucchini
Vitamin B3 0.4 0.451 Zucchini
Vitamin B5 0.169 0.204 Zucchini
Vitamin B6 0.072 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 193.4 4.3 Welsh onion
Folate 16 24 Zucchini
Trans Fat 0 0
Saturated Fat 0.067 0.084 Welsh onion
Monounsaturated Fat 0.056 0.011 Welsh onion
Polyunsaturated fat 0.156 0.091 Welsh onion
Tryptophan 0.021 0.01 Welsh onion
Threonine 0.074 0.029 Welsh onion
Isoleucine 0.081 0.044 Welsh onion
Leucine 0.113 0.071 Welsh onion
Lysine 0.095 0.067 Welsh onion
Methionine 0.021 0.018 Welsh onion
Phenylalanine 0.061 0.043 Welsh onion
Valine 0.084 0.054 Welsh onion
Histidine 0.033 0.026 Welsh onion
Fructose 1.38 Zucchini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. 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.