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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 RAE, Fiber, and Vitamin C.
  • Winter squash covers your daily need of Vitamin A RAE 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.
Contains more Iron +69.2%
Contains more Magnesium +44.4%
Contains more Potassium +102.5%
Contains less Sodium -87.5%
Contains more Zinc +69.2%
Contains more Copper +46.4%
Contains more Manganese +146.1%
Contains more Phosphorus +42.1%
Contains more Selenium +25%
Equal in Calcium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Iron +69.2%
Contains more Magnesium +44.4%
Contains more Potassium +102.5%
Contains less Sodium -87.5%
Contains more Zinc +69.2%
Contains more Copper +46.4%
Contains more Manganese +146.1%
Contains more Phosphorus +42.1%
Contains more Selenium +25%
Equal in Calcium - 20

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.
:
Contains more Vitamin A +522200%
Contains more Vitamin E +500%
Contains more Vitamin C +100%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +272.2%
Contains more Vitamin B5 +138.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +1366.7%
Contains more Vitamin B1 +156.3%
Contains more Folate +15%
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%
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +522200%
Contains more Vitamin E +500%
Contains more Vitamin C +100%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +272.2%
Contains more Vitamin B5 +138.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +1366.7%
Contains more Vitamin B1 +156.3%
Contains more Folate +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.3%
Contains more Fats +337.5%
Contains more Carbs +17.2%
Contains more Other +112.1%
Equal in Water - 91.24
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 Protein +11.3%
Contains more Fats +337.5%
Contains more Carbs +17.2%
Contains more Other +112.1%
Equal in Water - 91.24

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
Net carbs 6.05g 6.65g Sweet onion
Protein 0.89g 0.8g Winter squash
Fats 0.35g 0.08g Winter squash
Carbs 8.85g 7.55g Winter squash
Calories 37kcal 32kcal Winter squash
Fructose 2.02g Sweet onion
Sugar 3.3g 5.02g Winter squash
Fiber 2.8g 0.9g Winter squash
Calcium 22mg 20mg Winter squash
Iron 0.44mg 0.26mg Winter squash
Magnesium 13mg 9mg Winter squash
Phosphorus 19mg 27mg Sweet onion
Potassium 241mg 119mg Winter squash
Sodium 1mg 8mg Winter squash
Zinc 0.22mg 0.13mg Winter squash
Copper 0.082mg 0.056mg Winter squash
Manganese 0.187mg 0.076mg Winter squash
Selenium 0.4µg 0.5µg Sweet onion
Vitamin A 5223IU 1IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 0.02mg Winter squash
Vitamin C 9.6mg 4.8mg Winter squash
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
Folate 20µg 23µg Sweet onion
Vitamin K 4.4µg 0.3µg 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
Saturated Fat 0.072g Sweet onion
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Sweet 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
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.