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  6. Onion rings vs. Rapini

Onion rings vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Onion rings and Rapini

  • Onion rings has more Selenium, however, Rapini has more Vitamin K, Vitamin C, Vitamin A RAE, Folate, Iron, Vitamin E , and Calcium.
  • Rapini's daily need coverage for Vitamin K is 158% more.
  • Onion rings has 43 times more Saturated Fat than Rapini. Onion rings has 2.137g of Saturated Fat, while Rapini has 0.05g.

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

Infographic

Onion rings vs Rapini 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.
Onion rings
Onion rings
2
:
8
Rapini
Rapini
Contains more Copper +73.8%
Contains more Selenium +460%
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%
Equal in Phosphorus - 73
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Copper +73.8%
Contains more Selenium +460%
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%
Equal in Phosphorus - 73

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.
Onion rings
Onion rings
2
:
8
Rapini
Rapini
Contains more Vitamin B1 +14.2%
Contains more Vitamin B3 +10.5%
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%
Equal in Vitamin B3 - 1.221
Equal in Vitamin B5 - 0.322
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%
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%
Contains more Vitamin B1 +14.2%
Contains more Vitamin B3 +10.5%
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%
Equal in Vitamin B3 - 1.221
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion rings
Onion rings
6
:
0
Rapini
Rapini
Contains more Starch +∞%
Contains more Sucrose +1500%
Contains more Glucose +1210%
Contains more Fructose +641.2%
Contains more Lactose +∞%
Contains more Maltose +∞%
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
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
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.
Onion rings Rapini
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 Onion rings Rapini Opinion
Net carbs 31.59g 0.15g Onion rings
Protein 4.14g 3.17g Onion rings
Fats 14.3g 0.49g Onion rings
Carbs 33.79g 2.85g Onion rings
Calories 276kcal 22kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g 0.17g Onion rings
Sugar 5.1g 0.38g Rapini
Fiber 2.2g 2.7g Rapini
Calcium 31mg 108mg Rapini
Iron 1.25mg 2.14mg Rapini
Magnesium 17mg 22mg Rapini
Phosphorus 71mg 73mg Rapini
Potassium 123mg 196mg Rapini
Sodium 370mg 33mg Rapini
Zinc 0.42mg 0.77mg Rapini
Copper 0.073mg 0.042mg Onion rings
Manganese 0.348mg 0.395mg Rapini
Selenium 5.6µg 1µg Onion rings
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 0.46mg 1.62mg Rapini
Vitamin C 1.6mg 20.2mg Rapini
Vitamin B1 0.185mg 0.162mg Onion rings
Vitamin B2 0.116mg 0.129mg Rapini
Vitamin B3 1.349mg 1.221mg Onion rings
Vitamin B5 0.294mg 0.322mg Rapini
Vitamin B6 0.117mg 0.171mg Rapini
Folate 33µg 83µg Rapini
Vitamin K 34.1µg 224µg Rapini
Tryptophan 0.07mg 0.043mg Onion rings
Threonine 0.15mg 0.106mg Onion rings
Isoleucine 0.214mg 0.104mg Onion rings
Leucine 0.35mg 0.17mg Onion rings
Lysine 0.151mg 0.198mg Rapini
Methionine 0.081mg 0.048mg Onion rings
Phenylalanine 0.243mg 0.128mg Onion rings
Valine 0.216mg 0.153mg Onion rings
Histidine 0.109mg 0.066mg Onion rings
Trans Fat 0.053g 0g Rapini
Saturated Fat 2.137g 0.05g Rapini
Monounsaturated Fat 3g 0.026g Onion rings
Polyunsaturated fat 7.633g 0.13g Onion rings
Omega-6 - Eicosadienoic acid 0.003g 0g 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
Onion rings Rapini
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
22%
Onion rings
86%
Rapini
Minerals Daily Need Coverage Score
27%
Onion rings
27%
Rapini

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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.