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Zucchini vs Welsh onion - In-Depth Nutrition Comparison

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Significant differences between Zucchini and Welsh onion

  • Zucchini has more Vitamin B6, however Welsh onion is richer in Vitamin K, Iron, Vitamin C and Fiber.
  • Welsh onion covers your daily Vitamin K needs 158% more than Zucchini.
  • Welsh onion has 2 times less Vitamin B6 than Zucchini. Zucchini has 0.163mg of Vitamin B6, while Welsh onion has 0.072mg.

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

Infographic

Zucchini vs Welsh onion infographic
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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
:
Contains more Potassium +23.1%
Contains less Sodium -52.9%
Contains more Iron +229.7%
Contains more Calcium +12.5%
Contains more Magnesium +27.8%
Contains more Copper +32.1%
Contains more Zinc +62.5%
Contains more Phosphorus +28.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Potassium +23.1%
Contains less Sodium -52.9%
Contains more Iron +229.7%
Contains more Calcium +12.5%
Contains more Magnesium +27.8%
Contains more Copper +32.1%
Contains more Zinc +62.5%
Contains more Phosphorus +28.9%

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
:
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +126.4%
Contains more Folate +50%
Contains more Vitamin C +50.8%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +4397.7%
Equal in Vitamin B2 - 0.09
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +126.4%
Contains more Folate +50%
Contains more Vitamin C +50.8%
Contains more Vitamin A +480%
Contains more Vitamin E +325%
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +4397.7%
Equal in Vitamin B2 - 0.09

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Zucchini
61
Welsh onion
Mineral Summary Score
12
Zucchini
18
Welsh 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 the food
Protein
7%
Zucchini
11%
Welsh onion
Carbohydrates
3%
Zucchini
7%
Welsh onion
Fats
1%
Zucchini
2%
Welsh onion

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Zucchini Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 24)
Which food contains less Sugars?
Welsh onion
Welsh onion contains less Sugars (difference - 0.32g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Zucchini Welsh onion Opinion
Calories 17 34 Welsh onion
Protein 1.21 1.9 Welsh onion
Fats 0.32 0.4 Welsh onion
Vitamin C 17.9 27 Welsh onion
Carbs 3.11 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 1.22 Welsh onion
Calcium 16 18 Welsh onion
Potassium 261 212 Zucchini
Magnesium 18 23 Welsh onion
Sugars 2.5 2.18 Welsh onion
Fiber 1 2.4 Welsh onion
Copper 0.053 0.07 Welsh onion
Zinc 0.32 0.52 Welsh onion
Starch 0 Zucchini
Phosphorus 38 49 Welsh onion
Sodium 8 17 Zucchini
Vitamin A 200 1160 Welsh onion
Vitamin E 0.12 0.51 Welsh onion
Vitamin D 0 0
Vitamin B1 0.045 0.05 Welsh onion
Vitamin B2 0.094 0.09 Zucchini
Vitamin B3 0.451 0.4 Zucchini
Vitamin B5 0.204 0.169 Zucchini
Vitamin B6 0.163 0.072 Zucchini
Vitamin B12 0 0
Vitamin K 4.3 193.4 Welsh onion
Folate 24 16 Zucchini
Trans Fat 0 0
Saturated Fat 0.084 0.067 Welsh onion
Monounsaturated Fat 0.011 0.056 Welsh onion
Polyunsaturated fat 0.091 0.156 Welsh onion
Tryptophan 0.01 0.021 Welsh onion
Threonine 0.029 0.074 Welsh onion
Isoleucine 0.044 0.081 Welsh onion
Leucine 0.071 0.113 Welsh onion
Lysine 0.067 0.095 Welsh onion
Methionine 0.018 0.021 Welsh onion
Phenylalanine 0.043 0.061 Welsh onion
Valine 0.054 0.084 Welsh onion
Histidine 0.026 0.033 Welsh onion
Fructose 1.38 Zucchini

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 of 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. 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.