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  6. Onion rings vs. Kale

Onion rings vs. Kale — In-Depth Nutrition Comparison

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Significant differences between Onion rings and Kale

  • Onion rings has more Vitamin B1, Selenium, Phosphorus, and Vitamin B3, however, Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Copper.
  • Kale covers your daily Vitamin K needs 652% more than Onion rings.
  • Kale has 41 times less Saturated Fat than Onion rings. Onion rings has 2.137g of Saturated Fat, while Kale has 0.052g.

Specific food types used in this comparison are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Kale, cooked, boiled, drained, without salt.

Infographic

Onion rings vs Kale 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
4
:
6
Kale
Kale
Contains more Iron +38.9%
Contains more Phosphorus +153.6%
Contains more Zinc +75%
Contains more Selenium +522.2%
Contains more Calcium +132.3%
Contains more Potassium +85.4%
Contains less Sodium -93.8%
Contains more Copper +113.7%
Contains more Manganese +19.5%
Equal in Magnesium - 18
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +38.9%
Contains more Phosphorus +153.6%
Contains more Zinc +75%
Contains more Selenium +522.2%
Contains more Calcium +132.3%
Contains more Potassium +85.4%
Contains less Sodium -93.8%
Contains more Copper +113.7%
Contains more Manganese +19.5%
Equal in Magnesium - 18

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
5
:
5
Kale
Kale
Contains more Vitamin B1 +249.1%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +500%
Contains more Folate +153.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.8%
Contains more Vitamin C +2462.5%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +2295.9%
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +249.1%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +500%
Contains more Folate +153.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.8%
Contains more Vitamin C +2462.5%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +2295.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Kale
Kale
Contains more Protein +117.9%
Contains more Fats +3475%
Contains more Carbs +500.2%
Contains more Other +60.9%
Contains more Water +96.7%
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
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +117.9%
Contains more Fats +3475%
Contains more Carbs +500.2%
Contains more Other +60.9%
Contains more Water +96.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Kale
Kale
Contains more Monounsaturated Fat +9900%
Contains more Polyunsaturated fat +3854.9%
Contains less Saturated Fat -97.6%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +9900%
Contains more Polyunsaturated fat +3854.9%
Contains less Saturated Fat -97.6%

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

All nutrients comparison - raw data values

Nutrient Onion rings Kale Opinion
Net carbs 31.59g 3.63g Onion rings
Protein 4.14g 1.9g Onion rings
Fats 14.3g 0.4g Onion rings
Carbs 33.79g 5.63g Onion rings
Calories 276kcal 28kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 1.25g Kale
Fiber 2.2g 2g Onion rings
Calcium 31mg 72mg Kale
Iron 1.25mg 0.9mg Onion rings
Magnesium 17mg 18mg Kale
Phosphorus 71mg 28mg Onion rings
Potassium 123mg 228mg Kale
Sodium 370mg 23mg Kale
Zinc 0.42mg 0.24mg Onion rings
Copper 0.073mg 0.156mg Kale
Manganese 0.348mg 0.416mg Kale
Selenium 5.6µg 0.9µg Onion rings
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.46mg 0.85mg Kale
Vitamin C 1.6mg 41mg Kale
Vitamin B1 0.185mg 0.053mg Onion rings
Vitamin B2 0.116mg 0.07mg Onion rings
Vitamin B3 1.349mg 0.5mg Onion rings
Vitamin B5 0.294mg 0.049mg Onion rings
Vitamin B6 0.117mg 0.138mg Kale
Folate 33µg 13µg Onion rings
Vitamin K 34.1µg 817µg Kale
Tryptophan 0.07mg 0.023mg Onion rings
Threonine 0.15mg 0.085mg Onion rings
Isoleucine 0.214mg 0.114mg Onion rings
Leucine 0.35mg 0.133mg Onion rings
Lysine 0.151mg 0.114mg Onion rings
Methionine 0.081mg 0.018mg Onion rings
Phenylalanine 0.243mg 0.097mg Onion rings
Valine 0.216mg 0.104mg Onion rings
Histidine 0.109mg 0.04mg Onion rings
Trans Fat 0.053g 0g Kale
Saturated Fat 2.137g 0.052g Kale
Monounsaturated Fat 3g 0.03g Onion rings
Polyunsaturated fat 7.633g 0.193g 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 Kale
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
258%
Kale
Minerals Daily Need Coverage Score
27%
Onion rings
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 347mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 2.085g)
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 ($)
Which food is richer in minerals?
?
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.
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.