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  6. Zucchini vs. Welsh onion

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, vitamin A, 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.
  • Welsh onion has a higher glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of zucchini is 15.

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

Infographic

Zucchini 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more PotassiumPotassium +23.1%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +29.2%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +12.5%
Contains more IronIron +229.7%
Contains more CopperCopper +32.1%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +28.9%
Contains more SeleniumSelenium +200%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B6Vitamin B6 +126.4%
Contains more FolateFolate +50%
Contains more CholineCholine +79.2%
Contains more Vitamin CVitamin C +50.8%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin KVitamin K +4397.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Welsh onion DV% diff.
Vitamin K 4.3µg 193.4µg 158%
Iron 0.37mg 1.22mg 11%
Vitamin C 17.9mg 27mg 10%
Vitamin B6 0.163mg 0.072mg 7%
Fiber 1g 2.4g 6%
Vitamin E 0.12mg 0.51mg 3%
Folate 24µg 16µg 2%
Fructose 1.38g 2%
Manganese 0.177mg 0.137mg 2%
Phosphorus 38mg 49mg 2%
Copper 0.053mg 0.07mg 2%
Zinc 0.32mg 0.52mg 2%
Choline 9.5mg 5.3mg 1%
Potassium 261mg 212mg 1%
Vitamin A 10µg 1%
Magnesium 18mg 23mg 1%
Selenium 0.2µg 0.6µg 1%
Protein 1.21g 1.9g 1%
Carbs 3.11g 6.5g 1%
Vitamin B5 0.204mg 0.169mg 1%
Calories 17kcal 34kcal 1%
Fats 0.32g 0.4g 0%
Net carbs 2.11g 4.1g N/A
Calcium 16mg 18mg 0%
Sugar 2.5g 2.18g N/A
Sodium 8mg 17mg 0%
Vitamin B1 0.045mg 0.05mg 0%
Vitamin B2 0.094mg 0.09mg 0%
Vitamin B3 0.451mg 0.4mg 0%
Saturated fat 0.084g 0.067g 0%
Monounsaturated fat 0.011g 0.056g 0%
Polyunsaturated fat 0.091g 0.156g 0%
Tryptophan 0.01mg 0.021mg 0%
Threonine 0.029mg 0.074mg 0%
Isoleucine 0.044mg 0.081mg 0%
Leucine 0.071mg 0.113mg 0%
Lysine 0.067mg 0.095mg 0%
Methionine 0.018mg 0.021mg 0%
Phenylalanine 0.043mg 0.061mg 0%
Valine 0.054mg 0.084mg 0%
Histidine 0.026mg 0.033mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
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 ProteinProtein +57%
Contains more FatsFats +25%
Contains more CarbsCarbs +109%
Contains more OtherOther +22.8%
~equal in Water ~90.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -20.2%
Contains more Mono. FatMonounsaturated fat +409.1%
Contains more Poly. FatPolyunsaturated fat +71.4%

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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. 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.