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  6. Onion rings vs. Hearts of palm

Onion rings vs. Hearts of palm — In-Depth Nutrition Comparison

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What are the differences between Onion rings and Hearts of palm?

  • Onion rings is higher in Vitamin B1, Selenium, Vitamin B6, and Vitamin B3, yet Hearts of palm are higher in Manganese, Iron, Vitamin C, Copper, and Zinc.
  • Hearts of palm' daily need coverage for Manganese is 45% more.
  • Onion rings has 17 times more Vitamin B1 than Hearts of palm. While Onion rings has 0.185mg of Vitamin B1, Hearts of palm have only 0.011mg.
  • The amount of Saturated Fat in Hearts of palm are lower.

We used Onion rings, breaded, par fried, frozen, prepared, heated in oven and Hearts of palm, canned types in this article.

Infographic

Onion rings vs Hearts of palm 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
3
:
7
Hearts of palm
Hearts of palm
Contains less Sodium -13.1%
Contains more Selenium +700%
Contains more Calcium +87.1%
Contains more Iron +150.4%
Contains more Magnesium +123.5%
Contains more Potassium +43.9%
Contains more Zinc +173.8%
Contains more Copper +82.2%
Contains more Manganese +300.6%
Equal in Phosphorus - 65
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Contains less Sodium -13.1%
Contains more Selenium +700%
Contains more Calcium +87.1%
Contains more Iron +150.4%
Contains more Magnesium +123.5%
Contains more Potassium +43.9%
Contains more Zinc +173.8%
Contains more Copper +82.2%
Contains more Manganese +300.6%
Equal in Phosphorus - 65

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
7
:
2
Hearts of palm
Hearts of palm
Contains more Vitamin B1 +1581.8%
Contains more Vitamin B2 +103.5%
Contains more Vitamin B3 +208.7%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +431.8%
Contains more Vitamin C +393.8%
Contains more Folate +18.2%
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%
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Contains more Vitamin B1 +1581.8%
Contains more Vitamin B2 +103.5%
Contains more Vitamin B3 +208.7%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +431.8%
Contains more Vitamin C +393.8%
Contains more Folate +18.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
3
:
2
Hearts of palm
Hearts of palm
Contains more Protein +64.3%
Contains more Fats +2206.5%
Contains more Carbs +631.4%
Contains more Water +94.5%
Contains more Other +45.7%
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
Hearts of palm
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more Protein +64.3%
Contains more Fats +2206.5%
Contains more Carbs +631.4%
Contains more Water +94.5%
Contains more Other +45.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Hearts of palm
Hearts of palm
Contains more Monounsaturated Fat +2812.6%
Contains more Polyunsaturated fat +3678.7%
Contains less Saturated Fat -93.9%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +2812.6%
Contains more Polyunsaturated fat +3678.7%
Contains less Saturated Fat -93.9%

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 Hearts of palm
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Onion rings Hearts of palm Opinion
Net carbs 31.59g 2.22g Onion rings
Protein 4.14g 2.52g Onion rings
Fats 14.3g 0.62g Onion rings
Carbs 33.79g 4.62g Onion rings
Calories 276kcal 28kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g Hearts of palm
Fiber 2.2g 2.4g Hearts of palm
Calcium 31mg 58mg Hearts of palm
Iron 1.25mg 3.13mg Hearts of palm
Magnesium 17mg 38mg Hearts of palm
Phosphorus 71mg 65mg Onion rings
Potassium 123mg 177mg Hearts of palm
Sodium 370mg 426mg Onion rings
Zinc 0.42mg 1.15mg Hearts of palm
Copper 0.073mg 0.133mg Hearts of palm
Manganese 0.348mg 1.394mg Hearts of palm
Selenium 5.6µg 0.7µg Onion rings
Vitamin E 0.46mg Onion rings
Vitamin C 1.6mg 7.9mg Hearts of palm
Vitamin B1 0.185mg 0.011mg Onion rings
Vitamin B2 0.116mg 0.057mg Onion rings
Vitamin B3 1.349mg 0.437mg Onion rings
Vitamin B5 0.294mg 0.126mg Onion rings
Vitamin B6 0.117mg 0.022mg Onion rings
Folate 33µg 39µg Hearts of palm
Vitamin K 34.1µg Onion rings
Tryptophan 0.07mg 0.023mg Onion rings
Threonine 0.15mg 0.097mg Onion rings
Isoleucine 0.214mg 0.101mg Onion rings
Leucine 0.35mg 0.169mg Onion rings
Lysine 0.151mg 0.091mg Onion rings
Methionine 0.081mg 0.042mg Onion rings
Phenylalanine 0.243mg 0.098mg Onion rings
Valine 0.216mg 0.114mg Onion rings
Histidine 0.109mg 0.055mg Onion rings
Trans Fat 0.053g 0g Hearts of palm
Saturated Fat 2.137g 0.13g Hearts of palm
Monounsaturated Fat 3g 0.103g Onion rings
Polyunsaturated fat 7.633g 0.202g Onion rings
Omega-6 - Eicosadienoic acid 0.003g 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 Hearts of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Onion rings
8%
Hearts of palm
Minerals Daily Need Coverage Score
27%
Onion rings
52%
Hearts of palm

Comparison summary

Which food contains less Sodium?
Onion rings
Onion rings contains less Sodium (difference - 56mg)
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 5.1g)
Which food is lower in Saturated Fat?
Hearts of palm
Hearts of palm is lower in Saturated Fat (difference - 2.007g)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.