Onions (Raw)vsSquash Summer (Raw)
Onions (Raw) has 40 calories and 1.1g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Squash Summer (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Onions (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 57% fewer calories.
Squash Summer (Raw) provides 261mg of potassium per 100g — important for muscle function and hydration.
Squash Summer (Raw) delivers 17.9mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Onions | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 40kcal2% | 17kcal1% | +23kcal |
| Protein | 1.1g2% | 1.2g2% | <0.1g |
| Total Fat | 0.10g0% | 0.32g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.3g3% | 3.1g1% | +6.2g |
| Dietary Fiber | 1.7g6% | 1.0g4% | +0.70g |
| Sugars | 4.2g | 2.5g | +1.7g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 10mcg1% | <0.1mcg |
| Vitamin C | 7.4mg8% | 18mg20% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.12mg1% | <0.1mg |
| Vitamin K | 0.40mcg0% | 4.3mcg4% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 19mcg5% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 0.45mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 4.0mg0% | 8.0mg0% | <0.1mg |
| Calcium | 23mg2% | 16mg1% | +7.0mg |
| Iron | 0.21mg1% | 0.37mg2% | <0.1mg |
| Potassium | 146mg3% | 261mg6% | <0.1mg |
| Phosphorus | 29mg2% | 38mg3% | <0.1mg |
| Magnesium | 10mg2% | 18mg4% | <0.1mg |
| Zinc | 0.17mg2% | 0.32mg3% | <0.1mg |
| Copper | <0.1mg4% | <0.1mg6% | <0.1mg |
| Manganese | 0.13mg6% | 0.18mg8% | <0.1mg |
| Selenium | 0.50mcg1% | 0.20mcg0% | +0.30mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 40 kcal for Onions (Raw) — that's 135% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Onions (Raw) providing 1.1g and Squash Summer (Raw) providing 1.21g per 100g.
Fat: Onions (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.32g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Summer (Raw): 10mcg vs 0mcg), Vitamin K (Squash Summer (Raw): 4.3mcg vs 0.4mcg), Vitamin E (Squash Summer (Raw): 0.12mg vs 0.02mg).
Key Minerals: Notable mineral differences include Selenium (Onions (Raw): 0.5mcg vs 0.2mcg), Sodium (Squash Summer (Raw): 8mg vs 4mg), Zinc (Squash Summer (Raw): 0.32mg vs 0.17mg).
Diet Suitability: Squash Summer (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Onions (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) has more protein with 1.21g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Onions (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 40 kcal.
- Is Onions (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Onions (Raw) has 40 calories and 1.1g protein per 100g, while Squash Summer (Raw) has 17 calories and 1.21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Onions (Raw) or Squash Summer (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.32g.
- Which has more fiber, Onions (Raw) or Squash Summer (Raw)?
- Onions (Raw) has more fiber with 1.7g per 100g compared to 1g.