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  6. Winter squash vs. Onion

Winter squash vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between Winter squash and Onion?

  • Onion has less Vitamin A RAE than Winter squash.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% higher.
  • Winter squash has 2 times more Potassium than Onion. Winter squash has 241mg of Potassium, while Onion has 146mg.

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

Infographic

Winter squash vs Onion 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.
Winter squash
Winter squash
7
:
3
Onion
Onion
Contains more Iron +109.5%
Contains more Magnesium +30%
Contains more Potassium +65.1%
Contains less Sodium -75%
Contains more Zinc +29.4%
Contains more Copper +110.3%
Contains more Manganese +45%
Contains more Phosphorus +52.6%
Contains more Selenium +25%
Equal in Calcium - 23
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +109.5%
Contains more Magnesium +30%
Contains more Potassium +65.1%
Contains less Sodium -75%
Contains more Zinc +29.4%
Contains more Copper +110.3%
Contains more Manganese +45%
Contains more Phosphorus +52.6%
Contains more Selenium +25%
Equal in Calcium - 23

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.
Winter squash
Winter squash
9
:
1
Onion
Onion
Contains more Vitamin A +261050%
Contains more Vitamin E +500%
Contains more Vitamin C +29.7%
Contains more Vitamin B2 +148.1%
Contains more Vitamin B3 +326.7%
Contains more Vitamin B5 +90.2%
Contains more Vitamin B6 +34.2%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +187.5%
Equal in Folate - 19
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +261050%
Contains more Vitamin E +500%
Contains more Vitamin C +29.7%
Contains more Vitamin B2 +148.1%
Contains more Vitamin B3 +326.7%
Contains more Vitamin B5 +90.2%
Contains more Vitamin B6 +34.2%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +187.5%
Equal in Folate - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Onion
Onion
Contains more Fats +250%
Contains more Other +100%
Contains more Protein +23.6%
Equal in Carbs - 9.34
Equal in Water - 89.11
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Fats +250%
Contains more Other +100%
Contains more Protein +23.6%
Equal in Carbs - 9.34
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +764.7%
Contains less Saturated Fat -41.7%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +764.7%
Contains less Saturated Fat -41.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Onion Opinion
Net carbs 6.05g 7.64g Onion
Protein 0.89g 1.1g Onion
Fats 0.35g 0.1g Winter squash
Carbs 8.85g 9.34g Onion
Calories 37kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 3.3g 4.24g Winter squash
Fiber 2.8g 1.7g Winter squash
Calcium 22mg 23mg Onion
Iron 0.44mg 0.21mg Winter squash
Magnesium 13mg 10mg Winter squash
Phosphorus 19mg 29mg Onion
Potassium 241mg 146mg Winter squash
Sodium 1mg 4mg Winter squash
Zinc 0.22mg 0.17mg Winter squash
Copper 0.082mg 0.039mg Winter squash
Manganese 0.187mg 0.129mg Winter squash
Selenium 0.4µg 0.5µg Onion
Vitamin A 5223IU 2IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 0.02mg Winter squash
Vitamin C 9.6mg 7.4mg Winter squash
Vitamin B1 0.016mg 0.046mg Onion
Vitamin B2 0.067mg 0.027mg Winter squash
Vitamin B3 0.495mg 0.116mg Winter squash
Vitamin B5 0.234mg 0.123mg Winter squash
Vitamin B6 0.161mg 0.12mg Winter squash
Folate 20µg 19µg Winter squash
Vitamin K 4.4µg 0.4µg Winter squash
Tryptophan 0.013mg 0.014mg Onion
Threonine 0.027mg 0.021mg Winter squash
Isoleucine 0.035mg 0.014mg Winter squash
Leucine 0.05mg 0.025mg Winter squash
Lysine 0.033mg 0.039mg Onion
Methionine 0.011mg 0.002mg Winter squash
Phenylalanine 0.035mg 0.025mg Winter squash
Valine 0.038mg 0.021mg Winter squash
Histidine 0.017mg 0.014mg Winter squash
Saturated Fat 0.072g 0.042g Onion
Monounsaturated Fat 0.026g 0.013g Winter squash
Polyunsaturated fat 0.147g 0.017g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Onion
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
38%
Winter squash
8%
Onion
Minerals Daily Need Coverage Score
12%
Winter squash
8%
Onion

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 2)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.03g)
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.

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.