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  6. Rapini vs. Onion rings

Rapini vs. Onion rings — In-Depth Nutrition Comparison

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Important differences between Rapini and Onion rings

  • Rapini has more Vitamin K, Vitamin C, Vitamin A RAE, Folate, Iron, Vitamin E , and Calcium, however, Onion rings has more Selenium.
  • Rapini's daily need coverage for Vitamin K is 158% more.
  • Rapini is lower in Sodium.

The food varieties used in the comparison are Broccoli raab, raw and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Rapini 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.
Rapini
Rapini
8
:
2
Onion rings
Onion rings
Contains more Calcium +248.4%
Contains more Iron +71.2%
Contains more Magnesium +29.4%
Contains more Potassium +59.3%
Contains less Sodium -91.1%
Contains more Zinc +83.3%
Contains more Manganese +13.5%
Contains more Copper +73.8%
Contains more Selenium +460%
Equal in Phosphorus - 71
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
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 +248.4%
Contains more Iron +71.2%
Contains more Magnesium +29.4%
Contains more Potassium +59.3%
Contains less Sodium -91.1%
Contains more Zinc +83.3%
Contains more Manganese +13.5%
Contains more Copper +73.8%
Contains more Selenium +460%
Equal in Phosphorus - 71

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.
Rapini
Rapini
8
:
2
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin E +252.2%
Contains more Vitamin C +1162.5%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B6 +46.2%
Contains more Folate +151.5%
Contains more Vitamin K +556.9%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B3 +10.5%
Equal in Vitamin B5 - 0.294
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 +252.2%
Contains more Vitamin C +1162.5%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B6 +46.2%
Contains more Folate +151.5%
Contains more Vitamin K +556.9%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B3 +10.5%
Equal in Vitamin B5 - 0.294

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
:
4
Onion rings
Onion rings
Contains more Water +99.6%
Contains more Protein +30.6%
Contains more Fats +2818.4%
Contains more Carbs +1085.6%
Contains more Other +48.9%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 +99.6%
Contains more Protein +30.6%
Contains more Fats +2818.4%
Contains more Carbs +1085.6%
Contains more Other +48.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +11438.5%
Contains more Polyunsaturated fat +5771.5%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +11438.5%
Contains more Polyunsaturated fat +5771.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
Rapini
0
:
6
Onion rings
Onion rings
Contains more Starch +∞%
Contains more Sucrose +1500%
Contains more Glucose +1210%
Contains more Fructose +641.2%
Contains more Lactose +∞%
Contains more Maltose +∞%
Rapini
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 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 Starch +∞%
Contains more Sucrose +1500%
Contains more Glucose +1210%
Contains more Fructose +641.2%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Onion rings Opinion
Net carbs 0.15g 31.59g Onion rings
Protein 3.17g 4.14g Onion rings
Fats 0.49g 14.3g Onion rings
Carbs 2.85g 33.79g Onion rings
Calories 22kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 0.17g 1.26g Onion rings
Sugar 0.38g 5.1g Rapini
Fiber 2.7g 2.2g Rapini
Calcium 108mg 31mg Rapini
Iron 2.14mg 1.25mg Rapini
Magnesium 22mg 17mg Rapini
Phosphorus 73mg 71mg Rapini
Potassium 196mg 123mg Rapini
Sodium 33mg 370mg Rapini
Zinc 0.77mg 0.42mg Rapini
Copper 0.042mg 0.073mg Onion rings
Manganese 0.395mg 0.348mg Rapini
Selenium 1µg 5.6µg Onion rings
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.46mg Rapini
Vitamin C 20.2mg 1.6mg Rapini
Vitamin B1 0.162mg 0.185mg Onion rings
Vitamin B2 0.129mg 0.116mg Rapini
Vitamin B3 1.221mg 1.349mg Onion rings
Vitamin B5 0.322mg 0.294mg Rapini
Vitamin B6 0.171mg 0.117mg Rapini
Folate 83µg 33µg Rapini
Vitamin K 224µg 34.1µg Rapini
Tryptophan 0.043mg 0.07mg Onion rings
Threonine 0.106mg 0.15mg Onion rings
Isoleucine 0.104mg 0.214mg Onion rings
Leucine 0.17mg 0.35mg Onion rings
Lysine 0.198mg 0.151mg Rapini
Methionine 0.048mg 0.081mg Onion rings
Phenylalanine 0.128mg 0.243mg Onion rings
Valine 0.153mg 0.216mg Onion rings
Histidine 0.066mg 0.109mg Onion rings
Trans Fat 0g 0.053g Rapini
Saturated Fat 0.05g 2.137g Rapini
Monounsaturated Fat 0.026g 3g Onion rings
Polyunsaturated fat 0.13g 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 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
Rapini 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
86%
Rapini
22%
Onion rings
Minerals Daily Need Coverage Score
27%
Rapini
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 337mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 2.087g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
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 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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.