Onions vs Squash Summer
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
Per 100 calories
| Nutrient | Onions | Squash Summer |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.84 g | 5.85 g |
| Carbs | 23.5 g | 20.7 g |
| Fat | 0.339 g | 1.39 g |
| Vitamins | ||
| Vitamin A | 0 µg | 130 µg |
| Thiamin (B1) | 0.081 mg | 0.225 mg |
| Riboflavin (B2) | 0.066 mg | 0.182 mg |
| Niacin (B3) | 0.435 mg | 2.52 mg |
| Pantothenic Acid (B5) | 0.291 mg | 1.07 mg |
| Vitamin B6 | 0.267 mg | 0.402 mg |
| Folate | 41 µg | 101 µg |
| Choline | 15.6 mg | 45.1 mg |
| Vitamin C | 12.9 mg | 45.8 mg |
| Vitamin E | 0.039 mg | 0.686 mg |
| Vitamin K | 1.1 µg | 22.5 µg |
| Minerals | ||
| Calcium | 65 mg | 106 mg |
| Iron | 0.879 mg | 2.17 mg |
| Magnesium | 25 mg | 105 mg |
| Phosphorus | 56 mg | 178 mg |
| Potassium | 375 mg | 1,089 mg |
| Sodium | 23 mg | 12.5 mg |
| Zinc | 0.369 mg | 1.54 mg |
| Copper | 0.111 mg | 0.38 mg |
| Manganese | 0.264 mg | 1.04 mg |
| Selenium | 1.4 µg | 1.16 µg |
| Carbohydrates | ||
| Fiber | 4.6 g | 7.23 g |
| Sugar | 10.5 g | 11 g |
| Fructose | 4.32 g | 7.02 g |
| Fats | ||
| Polyunsaturated Fat | 0.132 g | 0.557 g |
| Monounsaturated Fat | 0.048 g | 0.102 g |
| Saturated Fat | 0.057 g | 0.268 g |
| Omega-6 (Linoleic Acid) | 0.126 g | 0.209 g |
| Amino Acids | ||
| Histidine | 0.045 g | 0.118 g |
| Isoleucine | 0.099 g | 0.193 g |
| Leucine | 0.099 g | 0.311 g |
| Lysine | 0.135 g | 0.295 g |
| Methionine | 0.024 g | 0.075 g |
| Cystine | 0.051 g | 0.059 g |
| Phenylalanine | 0.072 g | 0.182 g |
| Tyrosine | 0.072 g | 0.139 g |
| Threonine | 0.069 g | 0.129 g |
| Tryptophan | 0.042 g | 0.048 g |
| Valine | 0.066 g | 0.241 g |
| Arginine | 0.381 g | 0.225 g |
| Alanine | 0.078 g | 0.279 g |
| Serine | 0.156 g | 0.648 g |
| Proline | 0.456 g | 0.568 g |
| Glycine | 0.117 g | 0.198 g |
| Aspartic Acid | 0.087 g | 0.166 g |
| Glutamic Acid | 0.084 g | 0.214 g |
Per 100 grams
| Nutrient | Onions | Squash Summer |
|---|---|---|
| Calories | 33.3 kcal | 18.7 kcal |
| Protein | 0.947 g | 1.09 g |
| Carbs | 7.83 g | 3.87 g |
| Fat | 0.113 g | 0.26 g |
| Vitamins | ||
| Vitamin A | 0 µg | 24.3 µg |
| Thiamin (B1) | 0.027 mg | 0.042 mg |
| Riboflavin (B2) | 0.022 mg | 0.034 mg |
| Niacin (B3) | 0.145 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.097 mg | 0.199 mg |
| Vitamin B6 | 0.089 mg | 0.075 mg |
| Folate | 13.7 µg | 18.8 µg |
| Choline | 5.2 mg | 8.42 mg |
| Vitamin C | 4.3 mg | 8.55 mg |
| Vitamin E | 0.013 mg | 0.128 mg |
| Vitamin K | 0.367 µg | 4.2 µg |
| Minerals | ||
| Calcium | 21.7 mg | 19.8 mg |
| Iron | 0.293 mg | 0.405 mg |
| Magnesium | 8.33 mg | 19.7 mg |
| Phosphorus | 18.7 mg | 33.2 mg |
| Potassium | 125 mg | 203 mg |
| Sodium | 7.67 mg | 2.33 mg |
| Zinc | 0.123 mg | 0.287 mg |
| Copper | 0.037 mg | 0.071 mg |
| Manganese | 0.088 mg | 0.194 mg |
| Selenium | 0.467 µg | 0.217 µg |
| Carbohydrates | ||
| Fiber | 1.53 g | 1.35 g |
| Sugar | 3.51 g | 2.05 g |
| Fructose | 1.44 g | 1.31 g |
| Fats | ||
| Polyunsaturated Fat | 0.044 g | 0.104 g |
| Monounsaturated Fat | 0.016 g | 0.019 g |
| Saturated Fat | 0.019 g | 0.05 g |
| Omega-6 (Linoleic Acid) | 0.042 g | 0.039 g |
| Amino Acids | ||
| Histidine | 0.015 g | 0.022 g |
| Isoleucine | 0.033 g | 0.036 g |
| Leucine | 0.033 g | 0.058 g |
| Lysine | 0.045 g | 0.055 g |
| Methionine | 0.008 g | 0.014 g |
| Cystine | 0.017 g | 0.011 g |
| Phenylalanine | 0.024 g | 0.034 g |
| Tyrosine | 0.024 g | 0.026 g |
| Threonine | 0.023 g | 0.024 g |
| Tryptophan | 0.014 g | 0.009 g |
| Valine | 0.022 g | 0.045 g |
| Arginine | 0.127 g | 0.042 g |
| Alanine | 0.026 g | 0.052 g |
| Serine | 0.052 g | 0.121 g |
| Proline | 0.152 g | 0.106 g |
| Glycine | 0.039 g | 0.037 g |
| Aspartic Acid | 0.029 g | 0.031 g |
| Glutamic Acid | 0.028 g | 0.04 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Onions and Squash Summer, including preparation variants and research-cited compound levels, or compare any two foods.