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  6. Broccoli vs. Onion rings

Broccoli vs. Onion rings — In-Depth Nutrition Comparison

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What are the main differences between Broccoli and Onion rings?

  • Broccoli is richer in Vitamin C, Vitamin K, Folate, and Potassium, yet Onion rings is richer in Vitamin B1, Iron, Manganese, and Selenium.
  • Broccoli's daily need coverage for Vitamin C is 97% higher.
  • Broccoli has 3 times more Vitamin K than Onion rings. Broccoli has 101.6µg of Vitamin K, while Onion rings has 34.1µg.
  • Broccoli contains less Sodium.

We used Broccoli, raw and Onion rings, breaded, par fried, frozen, prepared, heated in oven types in this comparison.

Infographic

Broccoli vs Onion rings infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
4
:
6
Onion rings
Onion rings
Contains more Calcium +51.6%
Contains more Magnesium +23.5%
Contains more Potassium +156.9%
Contains less Sodium -91.1%
Contains more Iron +71.2%
Contains more Copper +49%
Contains more Manganese +65.7%
Contains more Selenium +124%
Equal in Phosphorus - 71
Equal in Zinc - 0.42
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Calcium +51.6%
Contains more Magnesium +23.5%
Contains more Potassium +156.9%
Contains less Sodium -91.1%
Contains more Iron +71.2%
Contains more Copper +49%
Contains more Manganese +65.7%
Contains more Selenium +124%
Equal in Phosphorus - 71
Equal in Zinc - 0.42

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
8
:
2
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin E +69.6%
Contains more Vitamin C +5475%
Contains more Vitamin B5 +94.9%
Contains more Vitamin B6 +49.6%
Contains more Folate +90.9%
Contains more Vitamin K +197.9%
Contains more Vitamin B1 +160.6%
Contains more Vitamin B3 +111.1%
Equal in Vitamin B2 - 0.116
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin E +69.6%
Contains more Vitamin C +5475%
Contains more Vitamin B5 +94.9%
Contains more Vitamin B6 +49.6%
Contains more Folate +90.9%
Contains more Vitamin K +197.9%
Contains more Vitamin B1 +160.6%
Contains more Vitamin B3 +111.1%
Equal in Vitamin B2 - 0.116

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Onion rings
Onion rings
Contains more Water +92.6%
Contains more Protein +46.8%
Contains more Fats +3764.9%
Contains more Carbs +408.9%
Contains more Other +60.9%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more Water +92.6%
Contains more Protein +46.8%
Contains more Fats +3764.9%
Contains more Carbs +408.9%
Contains more Other +60.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +27172.7%
Contains more Polyunsaturated fat +19986.8%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +27172.7%
Contains more Polyunsaturated fat +19986.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
5
Onion rings
Onion rings
Contains more Lactose +90.9%
Contains more Starch +∞%
Contains more Sucrose +1660%
Contains more Glucose +167.3%
Contains more Fructose +85.3%
Contains more Maltose +214.3%
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Onion rings
83% 6% 4% 4% 2%
Starch: 25.58 g
Sucrose: 1.76 g
Glucose: 1.31 g
Fructose: 1.26 g
Lactose: 0.11 g
Maltose: 0.66 g
Galactose: 0 g
Contains more Lactose +90.9%
Contains more Starch +∞%
Contains more Sucrose +1660%
Contains more Glucose +167.3%
Contains more Fructose +85.3%
Contains more Maltose +214.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Onion rings
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Onion rings Opinion
Net carbs 4.04g 31.59g Onion rings
Protein 2.82g 4.14g Onion rings
Fats 0.37g 14.3g Onion rings
Carbs 6.64g 33.79g Onion rings
Calories 34kcal 276kcal Onion rings
Starch 0g 25.58g Onion rings
Fructose 0.68g 1.26g Onion rings
Sugar 1.7g 5.1g Broccoli
Fiber 2.6g 2.2g Broccoli
Calcium 47mg 31mg Broccoli
Iron 0.73mg 1.25mg Onion rings
Magnesium 21mg 17mg Broccoli
Phosphorus 66mg 71mg Onion rings
Potassium 316mg 123mg Broccoli
Sodium 33mg 370mg Broccoli
Zinc 0.41mg 0.42mg Onion rings
Copper 0.049mg 0.073mg Onion rings
Manganese 0.21mg 0.348mg Onion rings
Selenium 2.5µg 5.6µg Onion rings
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.46mg Broccoli
Vitamin C 89.2mg 1.6mg Broccoli
Vitamin B1 0.071mg 0.185mg Onion rings
Vitamin B2 0.117mg 0.116mg Broccoli
Vitamin B3 0.639mg 1.349mg Onion rings
Vitamin B5 0.573mg 0.294mg Broccoli
Vitamin B6 0.175mg 0.117mg Broccoli
Folate 63µg 33µg Broccoli
Vitamin K 101.6µg 34.1µg Broccoli
Tryptophan 0.033mg 0.07mg Onion rings
Threonine 0.088mg 0.15mg Onion rings
Isoleucine 0.079mg 0.214mg Onion rings
Leucine 0.129mg 0.35mg Onion rings
Lysine 0.135mg 0.151mg Onion rings
Methionine 0.038mg 0.081mg Onion rings
Phenylalanine 0.117mg 0.243mg Onion rings
Valine 0.125mg 0.216mg Onion rings
Histidine 0.059mg 0.109mg Onion rings
Trans Fat 0g 0.053g Broccoli
Saturated Fat 0.039g 2.137g Broccoli
Monounsaturated Fat 0.011g 3g Onion rings
Polyunsaturated fat 0.038g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0g 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0g 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Onion rings
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
22%
Onion rings
Minerals Daily Need Coverage Score
19%
Broccoli
27%
Onion rings

Comparison summary

Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 32)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.4)
Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 3.4g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 337mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 2.098g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.