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Zucchini vs Onion - In-Depth Nutrition Comparison

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How are Zucchini and Onion different?

  • Zucchini has more Vitamin C, and Vitamin B2 than Onion.
  • Daily need coverage for Vitamin C from Zucchini is 12% higher.
  • Zucchini contains 3 times more Vitamin B2 than Onion. While Zucchini contains 0.094mg of Vitamin B2, Onion contains 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Zucchini
Zucchini
6
:
2
Onion
Onion
Contains more Iron +76.2%
Contains more Potassium +78.8%
Contains more Magnesium +80%
Contains more Copper +35.9%
Contains more Zinc +88.2%
Contains more Phosphorus +31%
Contains more Calcium +43.8%
Contains less Sodium -50%
Zucchini
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Onion
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +76.2%
Contains more Potassium +78.8%
Contains more Magnesium +80%
Contains more Copper +35.9%
Contains more Zinc +88.2%
Contains more Phosphorus +31%
Contains more Calcium +43.8%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Zucchini
Zucchini
9
:
1
Onion
Onion
Contains more Vitamin C +141.9%
Contains more Vitamin A +9900%
Contains more Vitamin E +500%
Contains more Vitamin B2 +248.1%
Contains more Vitamin B3 +288.8%
Contains more Vitamin B5 +65.9%
Contains more Vitamin B6 +35.8%
Contains more Vitamin K +975%
Contains more Folate +26.3%
Equal in Vitamin B1 - 0.046
Zucchini
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Onion
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin C +141.9%
Contains more Vitamin A +9900%
Contains more Vitamin E +500%
Contains more Vitamin B2 +248.1%
Contains more Vitamin B3 +288.8%
Contains more Vitamin B5 +65.9%
Contains more Vitamin B6 +35.8%
Contains more Vitamin K +975%
Contains more Folate +26.3%
Equal in Vitamin B1 - 0.046

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Onion
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Zucchini Onion Opinion
Calories 17kcal 40kcal Onion
Protein 1.21g 1.1g Zucchini
Fats 0.32g 0.1g Zucchini
Vitamin C 17.9mg 7.4mg Zucchini
Net carbs 2.11g 7.64g Onion
Carbs 3.11g 9.34g Onion
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.21mg Zucchini
Calcium 16mg 23mg Onion
Potassium 261mg 146mg Zucchini
Magnesium 18mg 10mg Zucchini
Sugar 2.5g 4.24g Zucchini
Fiber 1g 1.7g Onion
Copper 0.053mg 0.039mg Zucchini
Zinc 0.32mg 0.17mg Zucchini
Starch 0g 0g
Phosphorus 38mg 29mg Zucchini
Sodium 8mg 4mg Onion
Vitamin A 200IU 2IU Zucchini
Vitamin E 0.12mg 0.02mg Zucchini
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.046mg Onion
Vitamin B2 0.094mg 0.027mg Zucchini
Vitamin B3 0.451mg 0.116mg Zucchini
Vitamin B5 0.204mg 0.123mg Zucchini
Vitamin B6 0.163mg 0.12mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.4µg Zucchini
Folate 24µg 19µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.084g 0.042g Onion
Monounsaturated Fat 0.011g 0.013g Onion
Polyunsaturated fat 0.091g 0.017g Zucchini
Tryptophan 0.01mg 0.014mg Onion
Threonine 0.029mg 0.021mg Zucchini
Isoleucine 0.044mg 0.014mg Zucchini
Leucine 0.071mg 0.025mg Zucchini
Lysine 0.067mg 0.039mg Zucchini
Methionine 0.018mg 0.002mg Zucchini
Phenylalanine 0.043mg 0.025mg Zucchini
Valine 0.054mg 0.021mg Zucchini
Histidine 0.026mg 0.014mg Zucchini
Fructose 1.38g 1.29g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
8
Onion
Mineral Summary Score
12
Zucchini
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Zucchini
7%
Onion
Carbohydrates
3%
Zucchini
9%
Onion
Fats
1%
Zucchini
0%
Onion

Comparison summary

Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.74g)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.