Acorn squash, cooked vs Onion, raw

Leader

Acorn squash, cooked8

Onion, raw1

Acorn squash, cooked leads 8–1 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Acorn squash, cooked comes out ahead, winning 8 of 9 nutrient match-ups.

Pick Acorn squash, cooked for more fiber, less saturated fat, less sodium, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Pick Onion, raw for more protein.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
2 g
2.75 gWIN
Carbohydrate
26.04 g
23.35 g
Fibermore is better
WIN7.86 g
4.25 g
Total sugarsless is better
—
10.6 g
Total fat
0.25 g
0.25 g
Saturated fatless is better
WIN0.05 g
0.11 g
Sodiumless is better
WIN7.14 mg
10 mg
Potassiummore is better
WIN780.36 mg
365 mg
Calciummore is better
WIN78.57 mg
57.5 mg
Ironmore is better
WIN1.66 mg
0.53 mg
Magnesiummore is better
WIN76.79 mg
25 mg
Vitamin Cmore is better
WIN19.29 mg
18.5 mg
Vitamin Dmore is better
—
—

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.