Onions vs Squash
Nutrition comparison per 100 g serving
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Squash wins in 19 out of 29 nutrient categories
Onions: 5
vs
Squash: 19
(5 ties)
Overview
Vitamins
| Vitamin | Onions | Squash | Winner |
|---|---|---|---|
| Choline, total | 5.5 MG | 10 MG | |
| Folate, total | 21 UG | 24 UG | |
| Niacin | 0.2 MG | 0.5 MG | |
| Pantothenic acid | 0.1 MG | 0.2 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 68 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 8 MG | 12.3 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 0.4 UG | 1.1 UG |
Minerals
| Mineral | Onions | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 36 MG | 28 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 0.5 MG | 0.6 MG | |
| Magnesium, Mg | 10 MG | 14 MG | |
| Manganese, Mn | 0.1 MG | 0.2 MG | |
| Phosphorus, P | 23 MG | 23 MG | Tie |
| Potassium, K | 142 MG | 350 MG | |
| Selenium, Se | 0.4 UG | 0.4 UG | Tie |
| Sodium, Na | 10 MG | 4 MG | |
| Zinc, Zn | 0.1 MG | 0.2 MG |