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  6. Winter squash vs. Sweet onion

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

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How are Winter squash and Sweet onion different?

  • Winter squash is higher than Sweet onion in Vitamin A, Fiber, and Vitamin C.
  • Winter squash covers your daily need of Vitamin A 29% more than Sweet onion.
  • Winter squash contains 3 times more Fiber than Sweet onion. Winter squash contains 2.8g of Fiber, while Sweet onion contains 0.9g.
  • Winter squash is lower in Sugar.

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

Infographic

Winter squash vs Sweet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +44.4%
Contains more PotassiumPotassium +102.5%
Contains more IronIron +69.2%
Contains more CopperCopper +46.4%
Contains more ZincZinc +69.2%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +146.1%
Contains more PhosphorusPhosphorus +42.1%
Contains more SeleniumSelenium +25%
~equal in Calcium ~20mg

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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +522200%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +235%
Contains more Vitamin B3Vitamin B3 +272.2%
Contains more Vitamin B5Vitamin B5 +138.8%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +1366.7%
Contains more CholineCholine +92.7%
Contains more Vitamin B1Vitamin B1 +156.3%
Contains more FolateFolate +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +11.3%
Contains more FatsFats +337.5%
Contains more CarbsCarbs +17.2%
Contains more OtherOther +112.1%
~equal in Water ~91.24g

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 Sweet onion
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter squash Sweet onion Opinion
Calories 37kcal 32kcal Winter squash
Protein 0.89g 0.8g Winter squash
Fats 0.35g 0.08g Winter squash
Vitamin C 9.6mg 4.8mg Winter squash
Net carbs 6.05g 6.65g Sweet onion
Carbs 8.85g 7.55g Winter squash
Magnesium 13mg 9mg Winter squash
Calcium 22mg 20mg Winter squash
Potassium 241mg 119mg Winter squash
Iron 0.44mg 0.26mg Winter squash
Sugar 3.3g 5.02g Winter squash
Fiber 2.8g 0.9g Winter squash
Copper 0.082mg 0.056mg Winter squash
Zinc 0.22mg 0.13mg Winter squash
Phosphorus 19mg 27mg Sweet onion
Sodium 1mg 8mg Winter squash
Vitamin A 5223IU 1IU Winter squash
Vitamin A 261µg 0µg Winter squash
Vitamin E 0.12mg 0.02mg Winter squash
Manganese 0.187mg 0.076mg Winter squash
Selenium 0.4µg 0.5µg Sweet onion
Vitamin B1 0.016mg 0.041mg Sweet onion
Vitamin B2 0.067mg 0.02mg Winter squash
Vitamin B3 0.495mg 0.133mg Winter squash
Vitamin B5 0.234mg 0.098mg Winter squash
Vitamin B6 0.161mg 0.13mg Winter squash
Vitamin K 4.4µg 0.3µg Winter squash
Folate 20µg 23µg Sweet onion
Choline 10.6mg 5.5mg Winter squash
Saturated Fat 0.072g Sweet onion
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash
Tryptophan 0.013mg 0.009mg Winter squash
Threonine 0.027mg 0.018mg Winter squash
Isoleucine 0.035mg 0.014mg Winter squash
Leucine 0.05mg 0.025mg Winter squash
Lysine 0.033mg 0.033mg
Methionine 0.011mg 0.009mg Winter squash
Phenylalanine 0.035mg 0.024mg Winter squash
Valine 0.038mg 0.02mg Winter squash
Histidine 0.017mg 0.011mg Winter squash
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Sweet onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Winter squash
7%
Sweet onion
Minerals Daily Need Coverage Score
12%
Winter squash
8%
Sweet onion

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.