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  6. Onion rings vs. Grape-Nuts Cereal

Onion rings vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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The main differences between onion rings and grape-Nuts Cereal

  • Onion rings is richer in vitamin K, yet grape-Nuts Cereal is richer in iron, manganese, folate, vitamin B6, phosphorus, vitamin B3, fiber, vitamin B1, and copper.
  • Daily need coverage for iron for grape-Nuts Cereal is 334% higher.
  • Onion rings contains 17 times more vitamin K than grape-Nuts Cereal. Onion rings contains 34.1µg of vitamin K, while grape-Nuts Cereal contains 2µg.

Food types used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Infographic

Onion rings vs Grape-Nuts Cereal 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 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Contains less SodiumSodium -20.4%
Contains more MagnesiumMagnesium +629.4%
Contains more PotassiumPotassium +225.2%
Contains more IronIron +2140%
Contains more CopperCopper +365.8%
Contains more ZincZinc +392.9%
Contains more PhosphorusPhosphorus +557.7%
Contains more ManganeseManganese +829.9%
Contains more SeleniumSelenium +62.5%
~equal in Calcium ~32mg

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 0.33% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin KVitamin K +1605%
Contains more Vitamin EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +251.4%
Contains more Vitamin B3Vitamin B3 +539%
Contains more Vitamin B5Vitamin B5 +196.6%
Contains more Vitamin B6Vitamin B6 +635%
Contains more FolateFolate +945.5%
Contains more CholineCholine +198.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion rings Grape-Nuts Cereal DV% diff.
Iron 1.25mg 28mg 334%
Manganese 0.348mg 3.236mg 126%
Folate 33µg 345µg 78%
Vitamin B6 0.117mg 0.86mg 57%
Phosphorus 71mg 467mg 57%
Polyunsaturated fat 7.633g 0.78g 46%
Vitamin B3 1.349mg 8.62mg 45%
Fiber 2.2g 13g 43%
Vitamin B1 0.185mg 0.65mg 39%
Copper 0.073mg 0.34mg 30%
Vitamin K 34.1µg 2µg 27%
Magnesium 17mg 124mg 25%
Fats 14.3g 1.81g 19%
Carbs 33.79g 80.49g 16%
Zinc 0.42mg 2.07mg 15%
Protein 4.14g 11.22g 14%
Vitamin B5 0.294mg 0.872mg 12%
Starch 25.58g 11%
Potassium 123mg 400mg 8%
Saturated fat 2.137g 0.34g 8%
Monounsaturated fat 3g 0.21g 7%
Selenium 5.6µg 9.1µg 6%
Choline 10.7mg 31.9mg 4%
Calories 276kcal 361kcal 4%
Sodium 370mg 465mg 4%
Fructose 1.26g 2%
Vitamin C 1.6mg 0.1mg 2%
Vitamin E 0.46mg 0.62mg 1%
Net carbs 31.59g 67.49g N/A
Calcium 31mg 32mg 0%
Sugar 5.1g 8.86g N/A
Vitamin B2 0.116mg 0.12mg 0%
Trans fat 0.053g 0g N/A
Tryptophan 0.07mg 0%
Threonine 0.15mg 0%
Isoleucine 0.214mg 0%
Leucine 0.35mg 0%
Lysine 0.151mg 0%
Methionine 0.081mg 0%
Phenylalanine 0.243mg 0%
Valine 0.216mg 0%
Histidine 0.109mg 0%
Omega-3 - ALA 0.789g N/A
Omega-6 - Gamma-linoleic acid 0.047g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 6.346g N/A

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
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
Contains more FatsFats +690.1%
Contains more WaterWater +1224.9%
Contains more ProteinProtein +171%
Contains more CarbsCarbs +138.2%
Contains more OtherOther +112.9%

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
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains more Mono. FatMonounsaturated fat +1328.6%
Contains more Poly. FatPolyunsaturated fat +878.6%
Contains less Sat. FatSaturated fat -84.1%

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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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/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.