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  6. Zucchini vs. Sweet onion

Zucchini vs. Sweet onion — In-Depth Nutrition Comparison

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Differences between Zucchini and Sweet onion

  • Sweet onion contains less Vitamin C, and Vitamin B2 than Zucchini.
  • Zucchini's daily need coverage for Vitamin C is 15% higher.
  • Sweet onion contains 5 times less Vitamin B2 than Zucchini. Zucchini contains 0.094mg of Vitamin B2, while Sweet onion contains 0.02mg.
  • The amount of Sugar in Zucchini is lower.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Onions, sweet, raw.

Infographic

Zucchini 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.
Zucchini
Zucchini
6
:
3
Sweet onion
Sweet onion
Contains more Iron +42.3%
Contains more Magnesium +100%
Contains more Phosphorus +40.7%
Contains more Potassium +119.3%
Contains more Zinc +146.2%
Contains more Manganese +132.9%
Contains more Calcium +25%
Contains more Selenium +150%
Equal in Sodium - 8
Equal in Copper - 0.056
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Iron +42.3%
Contains more Magnesium +100%
Contains more Phosphorus +40.7%
Contains more Potassium +119.3%
Contains more Zinc +146.2%
Contains more Manganese +132.9%
Contains more Calcium +25%
Contains more Selenium +150%
Equal in Sodium - 8
Equal in Copper - 0.056

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.
Zucchini
Zucchini
11
:
0
Sweet onion
Sweet onion
Contains more Vitamin A +19900%
Contains more Vitamin E +500%
Contains more Vitamin C +272.9%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +239.1%
Contains more Vitamin B5 +108.2%
Contains more Vitamin B6 +25.4%
Contains more Vitamin K +1333.3%
Equal in Vitamin B1 - 0.041
Equal in Folate - 23
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Sweet onion
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 +19900%
Contains more Vitamin E +500%
Contains more Vitamin C +272.9%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +239.1%
Contains more Vitamin B5 +108.2%
Contains more Vitamin B6 +25.4%
Contains more Vitamin K +1333.3%
Equal in Vitamin B1 - 0.041
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
4
:
1
Sweet onion
Sweet onion
Contains more Protein +51.3%
Contains more Fats +300%
Contains more Other +72.7%
Contains more Carbs +142.8%
Equal in Water - 91.24
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Sweet onion
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 +51.3%
Contains more Fats +300%
Contains more Other +72.7%
Contains more Carbs +142.8%
Equal in Water - 91.24

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
4
Sweet onion
Sweet onion
Contains more Sucrose +1340%
Contains more Glucose +111.2%
Contains more Fructose +46.4%
Contains more Lactose +∞%
Zucchini
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
Sweet onion
14% 45% 40%
Starch: 0 g
Sucrose: 0.72 g
Glucose: 2.26 g
Fructose: 2.02 g
Lactose: 0.02 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1340%
Contains more Glucose +111.2%
Contains more Fructose +46.4%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Sweet onion
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Sweet onion Opinion
Net carbs 2.11g 6.65g Sweet onion
Protein 1.21g 0.8g Zucchini
Fats 0.32g 0.08g Zucchini
Carbs 3.11g 7.55g Sweet onion
Calories 17kcal 32kcal Sweet onion
Fructose 1.38g 2.02g Sweet onion
Sugar 2.5g 5.02g Zucchini
Fiber 1g 0.9g Zucchini
Calcium 16mg 20mg Sweet onion
Iron 0.37mg 0.26mg Zucchini
Magnesium 18mg 9mg Zucchini
Phosphorus 38mg 27mg Zucchini
Potassium 261mg 119mg Zucchini
Sodium 8mg 8mg
Zinc 0.32mg 0.13mg Zucchini
Copper 0.053mg 0.056mg Sweet onion
Manganese 0.177mg 0.076mg Zucchini
Selenium 0.2µg 0.5µg Sweet onion
Vitamin A 200IU 1IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.02mg Zucchini
Vitamin C 17.9mg 4.8mg Zucchini
Vitamin B1 0.045mg 0.041mg Zucchini
Vitamin B2 0.094mg 0.02mg Zucchini
Vitamin B3 0.451mg 0.133mg Zucchini
Vitamin B5 0.204mg 0.098mg Zucchini
Vitamin B6 0.163mg 0.13mg Zucchini
Folate 24µg 23µg Zucchini
Vitamin K 4.3µg 0.3µg Zucchini
Tryptophan 0.01mg 0.009mg Zucchini
Threonine 0.029mg 0.018mg Zucchini
Isoleucine 0.044mg 0.014mg Zucchini
Leucine 0.071mg 0.025mg Zucchini
Lysine 0.067mg 0.033mg Zucchini
Methionine 0.018mg 0.009mg Zucchini
Phenylalanine 0.043mg 0.024mg Zucchini
Valine 0.054mg 0.02mg Zucchini
Histidine 0.026mg 0.011mg Zucchini
Saturated Fat 0.084g Sweet onion
Monounsaturated Fat 0.011g Zucchini
Polyunsaturated fat 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
7%
Sweet onion
Minerals Daily Need Coverage Score
12%
Zucchini
8%
Sweet 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 - 2.52g)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (8 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.