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  6. Kale vs. Onion rings

Kale vs. Onion rings — In-Depth Nutrition Comparison

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Significant differences between Kale and Onion rings

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, and Copper, however, Onion rings is richer in Vitamin B1, Selenium, Phosphorus, and Vitamin B3.
  • Kale covers your daily Vitamin K needs 652% more than Onion rings.
  • Kale contains less Sodium.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Kale 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.
Kale
Kale
6
:
4
Onion rings
Onion rings
Contains more Calcium +132.3%
Contains more Potassium +85.4%
Contains less Sodium -93.8%
Contains more Copper +113.7%
Contains more Manganese +19.5%
Contains more Iron +38.9%
Contains more Phosphorus +153.6%
Contains more Zinc +75%
Contains more Selenium +522.2%
Equal in Magnesium - 17
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
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 +132.3%
Contains more Potassium +85.4%
Contains less Sodium -93.8%
Contains more Copper +113.7%
Contains more Manganese +19.5%
Contains more Iron +38.9%
Contains more Phosphorus +153.6%
Contains more Zinc +75%
Contains more Selenium +522.2%
Equal in Magnesium - 17

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.
Kale
Kale
5
:
5
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin E +84.8%
Contains more Vitamin C +2462.5%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +2295.9%
Contains more Vitamin B1 +249.1%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +500%
Contains more Folate +153.8%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +84.8%
Contains more Vitamin C +2462.5%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +2295.9%
Contains more Vitamin B1 +249.1%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +500%
Contains more Folate +153.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
1
:
4
Onion rings
Onion rings
Contains more Water +96.7%
Contains more Protein +117.9%
Contains more Fats +3475%
Contains more Carbs +500.2%
Contains more Other +60.9%
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 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 +96.7%
Contains more Protein +117.9%
Contains more Fats +3475%
Contains more Carbs +500.2%
Contains more Other +60.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +9900%
Contains more Polyunsaturated fat +3854.9%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +9900%
Contains more Polyunsaturated fat +3854.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Onion rings Opinion
Net carbs 3.63g 31.59g Onion rings
Protein 1.9g 4.14g Onion rings
Fats 0.4g 14.3g Onion rings
Carbs 5.63g 33.79g Onion rings
Calories 28kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 1.25g 5.1g Kale
Fiber 2g 2.2g Onion rings
Calcium 72mg 31mg Kale
Iron 0.9mg 1.25mg Onion rings
Magnesium 18mg 17mg Kale
Phosphorus 28mg 71mg Onion rings
Potassium 228mg 123mg Kale
Sodium 23mg 370mg Kale
Zinc 0.24mg 0.42mg Onion rings
Copper 0.156mg 0.073mg Kale
Manganese 0.416mg 0.348mg Kale
Selenium 0.9µg 5.6µg Onion rings
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.46mg Kale
Vitamin C 41mg 1.6mg Kale
Vitamin B1 0.053mg 0.185mg Onion rings
Vitamin B2 0.07mg 0.116mg Onion rings
Vitamin B3 0.5mg 1.349mg Onion rings
Vitamin B5 0.049mg 0.294mg Onion rings
Vitamin B6 0.138mg 0.117mg Kale
Folate 13µg 33µg Onion rings
Vitamin K 817µg 34.1µg Kale
Tryptophan 0.023mg 0.07mg Onion rings
Threonine 0.085mg 0.15mg Onion rings
Isoleucine 0.114mg 0.214mg Onion rings
Leucine 0.133mg 0.35mg Onion rings
Lysine 0.114mg 0.151mg Onion rings
Methionine 0.018mg 0.081mg Onion rings
Phenylalanine 0.097mg 0.243mg Onion rings
Valine 0.104mg 0.216mg Onion rings
Histidine 0.04mg 0.109mg Onion rings
Trans Fat 0g 0.053g Kale
Saturated Fat 0.052g 2.137g Kale
Monounsaturated Fat 0.03g 3g Onion rings
Polyunsaturated fat 0.193g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 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
Kale Onion rings
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
258%
Kale
22%
Onion rings
Minerals Daily Need Coverage Score
22%
Kale
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 347mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 2.085g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.