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  6. Winter squash vs. Welsh onion

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

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What are the differences between Winter squash and Welsh onion?

  • Winter squash is higher in Vitamin B6, yet Welsh onion is higher in Vitamin K, Vitamin C, and Iron.
  • Welsh onion's daily need coverage for Vitamin K is 158% more.
  • Winter squash has 2 times more Vitamin B6 than Welsh onion. While Winter squash has 0.161mg of Vitamin B6, Welsh onion has only 0.072mg.

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

Infographic

Winter squash vs Welsh 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
5
:
5
Welsh onion
Welsh onion
Contains more Calcium +22.2%
Contains more Potassium +13.7%
Contains less Sodium -94.1%
Contains more Copper +17.1%
Contains more Manganese +36.5%
Contains more Iron +177.3%
Contains more Magnesium +76.9%
Contains more Phosphorus +157.9%
Contains more Zinc +136.4%
Contains more Selenium +50%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +22.2%
Contains more Potassium +13.7%
Contains less Sodium -94.1%
Contains more Copper +17.1%
Contains more Manganese +36.5%
Contains more Iron +177.3%
Contains more Magnesium +76.9%
Contains more Phosphorus +157.9%
Contains more Zinc +136.4%
Contains more Selenium +50%

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
5
:
5
Welsh onion
Welsh onion
Contains more Vitamin A +350.3%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +38.5%
Contains more Vitamin B6 +123.6%
Contains more Folate +25%
Contains more Vitamin E +325%
Contains more Vitamin C +181.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin K +4295.5%
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%
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%
Contains more Vitamin A +350.3%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +38.5%
Contains more Vitamin B6 +123.6%
Contains more Folate +25%
Contains more Vitamin E +325%
Contains more Vitamin C +181.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin K +4295.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
3
Welsh onion
Welsh onion
Contains more Carbs +36.2%
Contains more Protein +113.5%
Contains more Fats +14.3%
Equal in Water - 90.5
Equal in Other - 0.7
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Carbs +36.2%
Contains more Protein +113.5%
Contains more Fats +14.3%
Equal in Water - 90.5
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
0
:
3
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +115.4%
Equal in Saturated Fat - 0.067
Equal in Polyunsaturated fat - 0.156
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +115.4%
Equal in Saturated Fat - 0.067
Equal in Polyunsaturated fat - 0.156

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

All nutrients comparison - raw data values

Nutrient Winter squash Welsh onion Opinion
Net carbs 6.05g 4.1g Winter squash
Protein 0.89g 1.9g Welsh onion
Fats 0.35g 0.4g Welsh onion
Carbs 8.85g 6.5g Winter squash
Calories 37kcal 34kcal Winter squash
Sugar 3.3g 2.18g Welsh onion
Fiber 2.8g 2.4g Winter squash
Calcium 22mg 18mg Winter squash
Iron 0.44mg 1.22mg Welsh onion
Magnesium 13mg 23mg Welsh onion
Phosphorus 19mg 49mg Welsh onion
Potassium 241mg 212mg Winter squash
Sodium 1mg 17mg Winter squash
Zinc 0.22mg 0.52mg Welsh onion
Copper 0.082mg 0.07mg Winter squash
Manganese 0.187mg 0.137mg Winter squash
Selenium 0.4µg 0.6µg Welsh onion
Vitamin A 5223IU 1160IU Winter squash
Vitamin A RAE 261µg Winter squash
Vitamin E 0.12mg 0.51mg Welsh onion
Vitamin C 9.6mg 27mg Welsh onion
Vitamin B1 0.016mg 0.05mg Welsh onion
Vitamin B2 0.067mg 0.09mg Welsh onion
Vitamin B3 0.495mg 0.4mg Winter squash
Vitamin B5 0.234mg 0.169mg Winter squash
Vitamin B6 0.161mg 0.072mg Winter squash
Folate 20µg 16µg Winter squash
Vitamin K 4.4µg 193.4µg Welsh onion
Tryptophan 0.013mg 0.021mg Welsh onion
Threonine 0.027mg 0.074mg Welsh onion
Isoleucine 0.035mg 0.081mg Welsh onion
Leucine 0.05mg 0.113mg Welsh onion
Lysine 0.033mg 0.095mg Welsh onion
Methionine 0.011mg 0.021mg Welsh onion
Phenylalanine 0.035mg 0.061mg Welsh onion
Valine 0.038mg 0.084mg Welsh onion
Histidine 0.017mg 0.033mg Welsh onion
Saturated Fat 0.072g 0.067g Welsh onion
Monounsaturated Fat 0.026g 0.056g Welsh onion
Polyunsaturated fat 0.147g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Welsh 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
61%
Welsh onion
Minerals Daily Need Coverage Score
12%
Winter squash
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 26)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.005g)
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.
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.