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  6. Onion rings vs. Cream of Wheat

Onion rings vs. Cream of Wheat — In-Depth Nutrition Comparison

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Summary of differences between Onion rings and Cream of Wheat

  • Onion rings has more Vitamin K, Manganese, and Phosphorus, however, Cream of Wheat is higher in Iron, Vitamin A RAE, Vitamin B6, Vitamin B3, and Folate.
  • Cream of Wheat covers your daily need of Iron 46% more than Onion rings.
  • Cream of Wheat has less Saturated Fat.

These are the specific foods used in this comparison Onion rings, breaded, par fried, frozen, prepared, heated in oven and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Onion rings vs Cream of Wheat 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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +183.3%
Contains more PotassiumPotassium +515%
Contains more CopperCopper +69.8%
Contains more ZincZinc +147.1%
Contains more PhosphorusPhosphorus +294.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +60%
Contains more CalciumCalcium +106.5%
Contains more IronIron +296.8%
Contains less SodiumSodium -72.4%

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 0% 46% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +2200%
Contains more Vitamin B5Vitamin B5 +258.5%
Contains more Vitamin KVitamin K +34000%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B2Vitamin B2 +81%
Contains more Vitamin B3Vitamin B3 +129.3%
Contains more Vitamin B6Vitamin B6 +164.1%
Contains more FolateFolate +87.9%
~equal in Vitamin D ~µg
~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
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +125%
Contains more FatsFats +5858.3%
Contains more CarbsCarbs +158.3%
Contains more OtherOther +218.2%
Contains more WaterWater +82%

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
19% 16% 65%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated Fat +8990.9%
Contains more Poly. FatPolyunsaturated fat +5596.3%
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
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2414.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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 Cream of Wheat
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 Cream of Wheat Opinion
Calories 276kcal 62kcal Onion rings
Protein 4.14g 1.84g Onion rings
Fats 14.3g 0.24g Onion rings
Vitamin C 1.6mg 0mg Onion rings
Net carbs 31.59g 12.48g Onion rings
Carbs 33.79g 13.08g Onion rings
Magnesium 17mg 6mg Onion rings
Calcium 31mg 64mg Cream of Wheat
Potassium 123mg 20mg Onion rings
Iron 1.25mg 4.96mg Cream of Wheat
Sugar 5.1g 0.07g Cream of Wheat
Fiber 2.2g 0.6g Onion rings
Copper 0.073mg 0.043mg Onion rings
Zinc 0.42mg 0.17mg Onion rings
Starch 25.58g Onion rings
Phosphorus 71mg 18mg Onion rings
Sodium 370mg 102mg Cream of Wheat
Vitamin A 0IU 773IU Cream of Wheat
Vitamin A RAE 0µg 232µg Cream of Wheat
Vitamin E 0.46mg 0.02mg Onion rings
Manganese 0.348mg 0mg Onion rings
Selenium 5.6µg 3.5µg Onion rings
Vitamin B1 0.185mg 0.232mg Cream of Wheat
Vitamin B2 0.116mg 0.21mg Cream of Wheat
Vitamin B3 1.349mg 3.093mg Cream of Wheat
Vitamin B5 0.294mg 0.082mg Onion rings
Vitamin B6 0.117mg 0.309mg Cream of Wheat
Vitamin K 34.1µg 0.1µg Onion rings
Folate 33µg 62µg Cream of Wheat
Trans Fat 0.053g Cream of Wheat
Choline 10.7mg Onion rings
Saturated Fat 2.137g 0.038g Cream of Wheat
Monounsaturated Fat 3g 0.033g Onion rings
Polyunsaturated fat 7.633g 0.134g Onion rings
Tryptophan 0.07mg 0.025mg Onion rings
Threonine 0.15mg 0.058mg Onion rings
Isoleucine 0.214mg 0.08mg Onion rings
Leucine 0.35mg 0.139mg Onion rings
Lysine 0.151mg 0.047mg Onion rings
Methionine 0.081mg 0.034mg Onion rings
Phenylalanine 0.243mg 0.099mg Onion rings
Valine 0.216mg 0.089mg Onion rings
Histidine 0.109mg 0.042mg 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 Cream of Wheat
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
26%
Cream of Wheat
Minerals Daily Need Coverage Score
27%
Onion rings
27%
Cream of Wheat

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 - 67)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 5.03g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 268mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 2.099g)
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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.