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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
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
Welsh onion
Welsh onion
6
:
2
Zucchini
Zucchini
Contains more Calcium +12.5%
Contains more Iron +229.7%
Contains more Magnesium +27.8%
Contains more Phosphorus +28.9%
Contains more Zinc +62.5%
Contains more Copper +32.1%
Contains more Potassium +23.1%
Contains less Sodium -52.9%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +12.5%
Contains more Iron +229.7%
Contains more Magnesium +27.8%
Contains more Phosphorus +28.9%
Contains more Zinc +62.5%
Contains more Copper +32.1%
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 A +480%
Contains more Vitamin E +325%
Contains more Vitamin C +50.8%
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 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%
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin C +50.8%
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

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 Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Zucchini Opinion
Net carbs 4.1g 2.11g Welsh onion
Protein 1.9g 1.21g Welsh onion
Fats 0.4g 0.32g Welsh onion
Carbs 6.5g 3.11g Welsh onion
Calories 34kcal 17kcal Welsh onion
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 2.18g 2.5g Welsh onion
Fiber 2.4g 1g Welsh onion
Calcium 18mg 16mg Welsh onion
Iron 1.22mg 0.37mg Welsh onion
Magnesium 23mg 18mg Welsh onion
Phosphorus 49mg 38mg Welsh onion
Potassium 212mg 261mg Zucchini
Sodium 17mg 8mg Zucchini
Zinc 0.52mg 0.32mg Welsh onion
Copper 0.07mg 0.053mg 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 17.9mg Welsh onion
Vitamin B1 0.05mg 0.045mg Welsh onion
Vitamin B2 0.09mg 0.094mg Zucchini
Vitamin B3 0.4mg 0.451mg Zucchini
Vitamin B5 0.169mg 0.204mg Zucchini
Vitamin B6 0.072mg 0.163mg Zucchini
Folate 16µg 24µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 4.3µg Welsh onion
Tryptophan 0.021mg 0.01mg Welsh onion
Threonine 0.074mg 0.029mg Welsh onion
Isoleucine 0.081mg 0.044mg Welsh onion
Leucine 0.113mg 0.071mg Welsh onion
Lysine 0.095mg 0.067mg Welsh onion
Methionine 0.021mg 0.018mg Welsh onion
Phenylalanine 0.061mg 0.043mg Welsh onion
Valine 0.084mg 0.054mg Welsh onion
Histidine 0.033mg 0.026mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.084g Welsh onion
Monounsaturated Fat 0.056g 0.011g Welsh onion
Polyunsaturated fat 0.156g 0.091g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Zucchini
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
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 food.
Protein
11%
Welsh onion
7%
Zucchini
Carbohydrates
7%
Welsh onion
3%
Zucchini
Fats
2%
Welsh onion
1%
Zucchini

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 is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (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 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. 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.