Onions (Raw)vsSquash Winter (Raw)
Onions (Raw) has 40 calories and 1.1g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Onions (Raw) has more protein, Onions (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Onions (Raw) vs Squash Winter (Raw)
Squash Winter (Raw) provides 352mg of potassium per 100g — important for muscle function and hydration.
Squash Winter (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
Squash Winter (Raw) edges ahead overall with more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Onions | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 40kcal2% | 45kcal2% | <0.1kcal |
| Protein | 1.1g2% | 1.0g2% | +0.10g |
| Total Fat | 0.10g0% | 0.10g0% | — |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.3g3% | 12g4% | <0.1g |
| Dietary Fiber | 1.7g6% | 2.0g7% | <0.1g |
| Sugars | 4.2g | 2.2g | +2.0g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 532mcg59% | <0.1mcg |
| Vitamin C | 7.4mg8% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 1.4mg10% | <0.1mg |
| Vitamin K | 0.40mcg0% | 1.1mcg1% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 19mcg5% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.10mg8% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.12mg1% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 4.0mg0% | 4.0mg0% | — |
| Calcium | 23mg2% | 48mg4% | <0.1mg |
| Iron | 0.21mg1% | 0.70mg4% | <0.1mg |
| Potassium | 146mg3% | 352mg7% | <0.1mg |
| Phosphorus | 29mg2% | 33mg3% | <0.1mg |
| Magnesium | 10mg2% | 34mg8% | <0.1mg |
| Zinc | 0.17mg2% | 0.15mg1% | +<0.1mg |
| Copper | <0.1mg4% | <0.1mg8% | <0.1mg |
| Manganese | 0.13mg6% | 0.20mg9% | <0.1mg |
| Selenium | 0.50mcg1% | 0.50mcg1% | — |
🔬Nutritional Analysis
Calories: Onions (Raw) is moderately lower in calories than Squash Winter (Raw), containing 40 kcal compared to 45 kcal per 100g (13% fewer calories).
Protein: Both are similar in protein content, with Onions (Raw) providing 1.1g and Squash Winter (Raw) providing 1g per 100g.
Fat: Both have similar fat content — Onions (Raw) has 0.1g and Squash Winter (Raw) has 0.1g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Squash Winter (Raw): 532mcg vs 0mcg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.02mg), Niacin (B3) (Squash Winter (Raw): 1.2mg vs 0.116mg).
Key Minerals: Notable mineral differences include Magnesium (Squash Winter (Raw): 34mg vs 10mg), Iron (Squash Winter (Raw): 0.7mg vs 0.21mg), Potassium (Squash Winter (Raw): 352mg vs 146mg).
Diet Suitability: 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 Winter (Raw)?
- Onions (Raw) has more protein with 1.1g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Onions (Raw) or Squash Winter (Raw)?
- Onions (Raw) is lower in calories with 40 kcal per 100g versus 45 kcal.
- Is Onions (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Onions (Raw) has 40 calories and 1.1g protein per 100g, while Squash Winter (Raw) has 45 calories and 1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has more fiber, Onions (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) has more fiber with 2g per 100g compared to 1.7g.