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Onion rings vs. Chayote — In-Depth Nutrition Comparison

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A recap on differences between onion rings and chayote

  • Onion rings is higher in vitamin K, vitamin B1, iron, selenium, phosphorus, and manganese, yet chayote is higher in folate and vitamin C.
  • Onion rings covers your daily vitamin K needs 25% more than chayote.
  • Onion rings contains 185 times more sodium than chayote. While onion rings contains 370mg of sodium, chayote contains only 2mg.

Food varieties used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Chayote, fruit, raw.

Infographic

Onion rings vs Chayote infographic
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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 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +82.4%
Contains more IronIron +267.6%
Contains more PhosphorusPhosphorus +294.4%
Contains more ManganeseManganese +84.1%
Contains more SeleniumSelenium +2700%
Contains more CopperCopper +68.5%
Contains more ZincZinc +76.2%
Contains less SodiumSodium -99.5%
~equal in Potassium ~125mg

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 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +187%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B6Vitamin B6 +53.9%
Contains more Vitamin KVitamin K +731.7%
Contains more CholineCholine +16.3%
Contains more Vitamin CVitamin C +381.3%
Contains more FolateFolate +181.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more ProteinProtein +404.9%
Contains more FatsFats +10900%
Contains more CarbsCarbs +649.2%
Contains more OtherOther +366.7%
Contains more WaterWater +103.2%

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
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +29900%
Contains more Poly. FatPolyunsaturated fat +13291.2%
Contains less Sat. FatSaturated fat -98.7%

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 Chayote
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Onion rings Chayote DV% diff.
Polyunsaturated fat 7.633g 0.057g 51%
Vitamin K 34.1µg 4.1µg 25%
Fats 14.3g 0.13g 22%
Sodium 370mg 2mg 16%
Folate 33µg 93µg 15%
Calories 276kcal 19kcal 13%
Vitamin B1 0.185mg 0.025mg 13%
Starch 25.58g 11%
Iron 1.25mg 0.34mg 11%
Saturated fat 2.137g 0.028g 10%
Carbs 33.79g 4.51g 10%
Selenium 5.6µg 0.2µg 10%
Phosphorus 71mg 18mg 8%
Manganese 0.348mg 0.189mg 7%
Vitamin B2 0.116mg 0.029mg 7%
Monounsaturated fat 3g 0.01g 7%
Protein 4.14g 0.82g 7%
Vitamin C 1.6mg 7.7mg 7%
Copper 0.073mg 0.123mg 6%
Vitamin B3 1.349mg 0.47mg 5%
Zinc 0.42mg 0.74mg 3%
Vitamin B6 0.117mg 0.076mg 3%
Vitamin E 0.46mg 0.12mg 2%
Fiber 2.2g 1.7g 2%
Fructose 1.26g 2%
Vitamin B5 0.294mg 0.249mg 1%
Calcium 31mg 17mg 1%
Magnesium 17mg 12mg 1%
Net carbs 31.59g 2.81g N/A
Potassium 123mg 125mg 0%
Sugar 5.1g 1.66g N/A
Trans fat 0.053g 0g N/A
Choline 10.7mg 9.2mg 0%
Tryptophan 0.07mg 0.011mg 0%
Threonine 0.15mg 0.04mg 0%
Isoleucine 0.214mg 0.044mg 0%
Leucine 0.35mg 0.077mg 0%
Lysine 0.151mg 0.039mg 0%
Methionine 0.081mg 0.001mg 0%
Phenylalanine 0.243mg 0.047mg 0%
Valine 0.216mg 0.063mg 0%
Histidine 0.109mg 0.015mg 0%
Omega-3 - ALA 0.789g N/A
Omega-6 - Gamma-linoleic acid 0.047g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 6.346g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion rings Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Onion rings
13%
Chayote
Minerals Daily Need Coverage Score
27%
Onion rings
13%
Chayote

Comparison summary

Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.8)
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 2.109g)
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 ()

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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.