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  6. Zucchini vs. Onion

Zucchini vs. Onion — In-Depth Nutrition Comparison

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How are zucchini and onions different?

  • Zucchini has more vitamin C and vitamin B2 than onions.
  • Daily need coverage for vitamin C for zucchini is 12% higher.
  • Zucchini contains 3 times more vitamin B2 than onions. While zucchini contains 0.094mg of vitamin B2, onions contain only 0.027mg.
  • Zucchini has less sugar.

Squash, summer, zucchini, includes skin, raw and Onions, raw are the varieties used in this article.

Infographic

Zucchini vs Onion infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +78.8%
Contains more IronIron +76.2%
Contains more CopperCopper +35.9%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +37.2%
Contains more CalciumCalcium +43.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +150%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Onion
Onion
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin CVitamin C +141.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +248.1%
Contains more Vitamin B3Vitamin B3 +288.8%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin KVitamin K +975%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Onion DV% diff.
Vitamin C 17.9mg 7.4mg 12%
Vitamin B2 0.094mg 0.027mg 5%
Omega-3 (ALA) 0.061g 4%
Potassium 261mg 146mg 3%
Fiber 1g 1.7g 3%
Vitamin B6 0.163mg 0.12mg 3%
Vitamin K 4.3µg 0.4µg 3%
Carbs 3.11g 9.34g 2%
Magnesium 18mg 10mg 2%
Iron 0.37mg 0.21mg 2%
Copper 0.053mg 0.039mg 2%
Manganese 0.177mg 0.129mg 2%
Vitamin B3 0.451mg 0.116mg 2%
Vitamin B5 0.204mg 0.123mg 2%
Calories 17kcal 40kcal 1%
Calcium 16mg 23mg 1%
Zinc 0.32mg 0.17mg 1%
Phosphorus 38mg 29mg 1%
Vitamin A 10µg 0µg 1%
Vitamin E 0.12mg 0.02mg 1%
Selenium 0.2µg 0.5µg 1%
Folate 24µg 19µg 1%
Choline 9.5mg 6.1mg 1%
Protein 1.21g 1.1g 0%
Protein per 100 calories 7.1g 2.8g N/A
Calories per 10 g protein 140kcal 364kcal N/A
Weight per 100 calories 588g 250g N/A
Fats 0.32g 0.1g 0%
Net carbs 2.11g 7.64g N/A
Sugar 2.5g 4.24g N/A
Sodium 8mg 4mg 0%
Vitamin B1 0.045mg 0.046mg 0%
Saturated fat 0.084g 0.042g 0%
Monounsaturated fat 0.011g 0.013g 0%
Polyunsaturated fat 0.091g 0.017g 0%
Tryptophan 0.01mg 0.014mg 0%
Threonine 0.029mg 0.021mg 0%
Isoleucine 0.044mg 0.014mg 0%
Leucine 0.071mg 0.025mg 0%
Lysine 0.067mg 0.039mg 0%
Methionine 0.018mg 0.002mg 0%
Phenylalanine 0.043mg 0.025mg 0%
Valine 0.054mg 0.021mg 0%
Histidine 0.026mg 0.014mg 0%
Fructose 1.38g 1.29g 0%
Omega-6 (Linoleic acid) 0.03g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +220%
Contains more CarbsCarbs +200.3%
~equal in Protein ~1.1g
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +435.3%
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +18.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1880%
Contains more GlucoseGlucose +84.1%
~equal in Starch ~0g
~equal in Fructose ~1.29g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.