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  6. Onion rings vs. Mustard Greens

Onion rings vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the differences between Onion rings and Mustard Greens?

  • Onion rings is higher in Vitamin B1, and Selenium, yet Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, and Copper.
  • Mustard Greens's daily need coverage for Vitamin K is 466% more.
  • Onion rings has 178 times more Saturated Fat than Mustard Greens. While Onion rings has 2.137g of Saturated Fat, Mustard Greens has only 0.012g.

We used Onion rings, breaded, par fried, frozen, prepared, heated in oven and Mustard greens, cooked, boiled, drained, without salt types in this article.

Infographic

Onion rings vs Mustard Greens 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
6
:
4
Mustard Greens
Mustard Greens
Contains more Iron +43.7%
Contains more Magnesium +30.8%
Contains more Phosphorus +69%
Contains more Zinc +90.9%
Contains more Selenium +833.3%
Contains more Calcium +280.6%
Contains more Potassium +31.7%
Contains less Sodium -97.6%
Contains more Copper +100%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +43.7%
Contains more Magnesium +30.8%
Contains more Phosphorus +69%
Contains more Zinc +90.9%
Contains more Selenium +833.3%
Contains more Calcium +280.6%
Contains more Potassium +31.7%
Contains less Sodium -97.6%
Contains more Copper +100%

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
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +351.2%
Contains more Vitamin B2 +84.1%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +145%
Contains more Vitamin B6 +19.4%
Contains more Folate +266.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +287%
Contains more Vitamin C +1481.3%
Contains more Vitamin K +1638.1%
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%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B1 +351.2%
Contains more Vitamin B2 +84.1%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +145%
Contains more Vitamin B6 +19.4%
Contains more Folate +266.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +287%
Contains more Vitamin C +1481.3%
Contains more Vitamin K +1638.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Mustard Greens
Mustard Greens
Contains more Protein +61.7%
Contains more Fats +2942.6%
Contains more Carbs +649.2%
Contains more Other +105.9%
Contains more Water +97.9%
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
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +61.7%
Contains more Fats +2942.6%
Contains more Carbs +649.2%
Contains more Other +105.9%
Contains more Water +97.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Mustard Greens
Mustard Greens
Contains more Monounsaturated Fat +2627.3%
Contains more Polyunsaturated fat +16493.5%
Contains less Saturated Fat -99.4%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +2627.3%
Contains more Polyunsaturated fat +16493.5%
Contains less Saturated Fat -99.4%

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

All nutrients comparison - raw data values

Nutrient Onion rings Mustard Greens Opinion
Net carbs 31.59g 2.51g Onion rings
Protein 4.14g 2.56g Onion rings
Fats 14.3g 0.47g Onion rings
Carbs 33.79g 4.51g Onion rings
Calories 276kcal 26kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 1.41g Mustard Greens
Fiber 2.2g 2g Onion rings
Calcium 31mg 118mg Mustard Greens
Iron 1.25mg 0.87mg Onion rings
Magnesium 17mg 13mg Onion rings
Phosphorus 71mg 42mg Onion rings
Potassium 123mg 162mg Mustard Greens
Sodium 370mg 9mg Mustard Greens
Zinc 0.42mg 0.22mg Onion rings
Copper 0.073mg 0.146mg Mustard Greens
Manganese 0.348mg Onion rings
Selenium 5.6µg 0.6µg Onion rings
Vitamin A 0IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 0.46mg 1.78mg Mustard Greens
Vitamin C 1.6mg 25.3mg Mustard Greens
Vitamin B1 0.185mg 0.041mg Onion rings
Vitamin B2 0.116mg 0.063mg Onion rings
Vitamin B3 1.349mg 0.433mg Onion rings
Vitamin B5 0.294mg 0.12mg Onion rings
Vitamin B6 0.117mg 0.098mg Onion rings
Folate 33µg 9µg Onion rings
Vitamin K 34.1µg 592.7µg Mustard Greens
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
Trans Fat 0.053g 0g Mustard Greens
Saturated Fat 2.137g 0.012g Mustard Greens
Monounsaturated Fat 3g 0.11g Onion rings
Polyunsaturated fat 7.633g 0.046g 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 Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Onion rings
201%
Mustard Greens
Minerals Daily Need Coverage Score
27%
Onion rings
17%
Mustard Greens

Comparison summary

Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 32)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $1.4)
Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 361mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 2.125g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.