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  6. Onion rings vs. Chinese broccoli

Onion rings vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on differences between Onion rings and Chinese broccoli

  • Onion rings is higher in Iron, Selenium, and Vitamin B1, yet Chinese broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin A, and Calcium.
  • Chinese broccoli covers your daily Vitamin K needs 42% more than Onion rings.
  • Onion rings contains 53 times more Sodium than Chinese broccoli. While Onion rings contains 370mg of Sodium, Chinese broccoli contains only 7mg.

Food varieties used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Broccoli, chinese, cooked.

Infographic

Onion rings vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more IronIron +123.2%
Contains more CopperCopper +19.7%
Contains more PhosphorusPhosphorus +73.2%
Contains more ManganeseManganese +31.8%
Contains more SeleniumSelenium +330.8%
Contains more CalciumCalcium +222.6%
Contains more PotassiumPotassium +112.2%
Contains less SodiumSodium -98.1%
~equal in Magnesium ~18mg
~equal in Zinc ~0.39mg

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 94% 98% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +94.7%
Contains more Vitamin B3Vitamin B3 +208.7%
Contains more Vitamin B5Vitamin B5 +84.9%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin CVitamin C +1662.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin KVitamin K +148.7%
Contains more FolateFolate +200%
Contains more CholineCholine +136.4%
~equal in Vitamin E ~0.48mg
~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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +263.2%
Contains more FatsFats +1886.1%
Contains more CarbsCarbs +786.9%
Contains more OtherOther +77.2%
Contains more WaterWater +101.7%

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
22% 10% 67%
Saturated Fat: Sat. Fat 0.11 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated Fat +5900%
Contains more Poly. FatPolyunsaturated fat +2213%
Contains less Sat. FatSaturated Fat -94.9%

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 Chinese broccoli
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion rings Chinese broccoli Opinion
Calories 276kcal 22kcal Onion rings
Protein 4.14g 1.14g Onion rings
Fats 14.3g 0.72g Onion rings
Vitamin C 1.6mg 28.2mg Chinese broccoli
Net carbs 31.59g 1.31g Onion rings
Carbs 33.79g 3.81g Onion rings
Magnesium 17mg 18mg Chinese broccoli
Calcium 31mg 100mg Chinese broccoli
Potassium 123mg 261mg Chinese broccoli
Iron 1.25mg 0.56mg Onion rings
Sugar 5.1g 0.84g Chinese broccoli
Fiber 2.2g 2.5g Chinese broccoli
Copper 0.073mg 0.061mg Onion rings
Zinc 0.42mg 0.39mg Onion rings
Starch 25.58g Onion rings
Phosphorus 71mg 41mg Onion rings
Sodium 370mg 7mg Chinese broccoli
Vitamin A 0IU 1638IU Chinese broccoli
Vitamin A 0µg 82µg Chinese broccoli
Vitamin E 0.46mg 0.48mg Chinese broccoli
Manganese 0.348mg 0.264mg Onion rings
Selenium 5.6µg 1.3µg Onion rings
Vitamin B1 0.185mg 0.095mg Onion rings
Vitamin B2 0.116mg 0.146mg Chinese broccoli
Vitamin B3 1.349mg 0.437mg Onion rings
Vitamin B5 0.294mg 0.159mg Onion rings
Vitamin B6 0.117mg 0.07mg Onion rings
Vitamin K 34.1µg 84.8µg Chinese broccoli
Folate 33µg 99µg Chinese broccoli
Trans Fat 0.053g 0g Chinese broccoli
Choline 10.7mg 25.3mg Chinese broccoli
Saturated Fat 2.137g 0.11g Chinese broccoli
Monounsaturated Fat 3g 0.05g Onion rings
Polyunsaturated fat 7.633g 0.33g Onion rings
Tryptophan 0.07mg Onion rings
Threonine 0.15mg Onion rings
Isoleucine 0.214mg Onion rings
Leucine 0.35mg Onion rings
Lysine 0.151mg Onion rings
Methionine 0.081mg Onion rings
Phenylalanine 0.243mg Onion rings
Valine 0.216mg Onion rings
Histidine 0.109mg Onion rings
Fructose 1.26g Onion rings
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-6 - Eicosadienoic acid 0.003g 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 Chinese 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
46%
Chinese broccoli
Minerals Daily Need Coverage Score
27%
Onion rings
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 4.26g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 2.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.