Onion vs. Squash
Nutrition comparison of Onion and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
onion
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in onion and squash:
- Squash has more niacin and pantothenic acid.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Onion (Onions, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and onion contain similar amounts of calories - squash has 40 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, onion is lighter in carbs and similar to squash for protein and fat. Onion has a macronutrient ratio of 11:87:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Onion | Squash | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 87% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and onion contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 88% more dietary fiber than onion - squash has 3.2g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Squash and onion contain similar amounts of sugar - squash has 2g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Squash and onion contain similar amounts of protein - squash has 0.9g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both squash and onion are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 104% more Vitamin C than onion - squash has 15.1mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than onion - squash has 558ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Squash and onion contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Squash and onion contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Squash has more niacin and pantothenic acid. Both onion and squash contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Onion | Squash | |
|---|---|---|
| Thiamin | 0.046 MG | 0.072 MG |
| Riboflavin | 0.027 MG | 0.017 MG |
| Niacin | 0.116 MG | 0.969 MG |
| Pantothenic acid | 0.123 MG | 0.359 MG |
| Vitamin B6 | 0.12 MG | 0.124 MG |
| Folate | 19 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 78% more calcium than onion - squash has 41mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Squash and onion contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Squash is a great source of potassium and it has 95% more potassium than onion - squash has 284mg of potassium per 100 grams and onion has 146mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Onion | Squash | |
|---|---|---|
| beta-carotene | 1 UG | 4570 UG |
| lutein + zeaxanthin | 4 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than onion per 100 grams.
| Onion | Squash | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.024 G |
| Total | 0.004 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both onion and squash contain small amounts of linoleic acid.
| Onion | Squash | |
|---|---|---|
| linoleic acid | 0.013 G | 0.014 G |
| Total | 0.013 G | 0.014 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Onion g
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or onion contain more calories in 100 grams?Squash and onion contain similar amounts of calories - squash has 40 calories in 100g and onion has 40 calories.
Does squash or onion have more carbohydrates?
By weight, squash and onion contain similar amounts of carbs - squash has 10.5g of carbs for 100g and onion has 9.3g of carbohydrates.