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  6. Onion rings vs. Broccoli

Onion rings vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between Onion rings and Broccoli?

  • Onion rings is richer in Vitamin B1, Iron, Manganese, and Selenium, yet Broccoli is richer in Vitamin C, Vitamin K, Folate, and Potassium.
  • Broccoli's daily need coverage for Vitamin C is 97% higher.
  • Onion rings has 55 times more Saturated Fat than Broccoli. Onion rings has 2.137g of Saturated Fat, while Broccoli has 0.039g.

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

Infographic

Onion rings vs Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +71.2%
Contains more CopperCopper +49%
Contains more ManganeseManganese +65.7%
Contains more SeleniumSelenium +124%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +51.6%
Contains more PotassiumPotassium +156.9%
Contains less SodiumSodium -91.1%
~equal in Zinc ~0.41mg
~equal in Phosphorus ~66mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +160.6%
Contains more Vitamin B3Vitamin B3 +111.1%
Contains more Vitamin CVitamin C +5475%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +69.6%
Contains more Vitamin B5Vitamin B5 +94.9%
Contains more Vitamin B6Vitamin B6 +49.6%
Contains more Vitamin KVitamin K +197.9%
Contains more FolateFolate +90.9%
Contains more CholineCholine +74.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 23% 60%
Saturated Fat: Sat. Fat 2.137 g
Monounsaturated Fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated Fat +27172.7%
Contains more Poly. FatPolyunsaturated fat +19986.8%
Contains less Sat. FatSaturated Fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1660%
Contains more GlucoseGlucose +167.3%
Contains more FructoseFructose +85.3%
Contains more MaltoseMaltose +214.3%
Contains more LactoseLactose +90.9%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion rings Broccoli
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 Onion rings Broccoli Opinion
Calories 276kcal 34kcal Onion rings
Protein 4.14g 2.82g Onion rings
Fats 14.3g 0.37g Onion rings
Vitamin C 1.6mg 89.2mg Broccoli
Net carbs 31.59g 4.04g Onion rings
Carbs 33.79g 6.64g Onion rings
Magnesium 17mg 21mg Broccoli
Calcium 31mg 47mg Broccoli
Potassium 123mg 316mg Broccoli
Iron 1.25mg 0.73mg Onion rings
Sugar 5.1g 1.7g Broccoli
Fiber 2.2g 2.6g Broccoli
Copper 0.073mg 0.049mg Onion rings
Zinc 0.42mg 0.41mg Onion rings
Starch 25.58g 0g Onion rings
Phosphorus 71mg 66mg Onion rings
Sodium 370mg 33mg Broccoli
Vitamin A 0IU 623IU Broccoli
Vitamin A 0µg 31µg Broccoli
Vitamin E 0.46mg 0.78mg Broccoli
Manganese 0.348mg 0.21mg Onion rings
Selenium 5.6µg 2.5µg Onion rings
Vitamin B1 0.185mg 0.071mg Onion rings
Vitamin B2 0.116mg 0.117mg Broccoli
Vitamin B3 1.349mg 0.639mg Onion rings
Vitamin B5 0.294mg 0.573mg Broccoli
Vitamin B6 0.117mg 0.175mg Broccoli
Vitamin K 34.1µg 101.6µg Broccoli
Folate 33µg 63µg Broccoli
Trans Fat 0.053g 0g Broccoli
Choline 10.7mg 18.7mg Broccoli
Saturated Fat 2.137g 0.039g Broccoli
Monounsaturated Fat 3g 0.011g Onion rings
Polyunsaturated fat 7.633g 0.038g Onion rings
Tryptophan 0.07mg 0.033mg Onion rings
Threonine 0.15mg 0.088mg Onion rings
Isoleucine 0.214mg 0.079mg Onion rings
Leucine 0.35mg 0.129mg Onion rings
Lysine 0.151mg 0.135mg Onion rings
Methionine 0.081mg 0.038mg Onion rings
Phenylalanine 0.243mg 0.117mg Onion rings
Valine 0.216mg 0.125mg Onion rings
Histidine 0.109mg 0.059mg Onion rings
Fructose 1.26g 0.68g Onion rings
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g 0g Onion rings
Omega-6 - Eicosadienoic acid 0.003g 0g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion rings Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Onion rings
61%
Broccoli
Minerals Daily Need Coverage Score
27%
Onion rings
19%
Broccoli

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