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  6. Onion rings vs. Onion

Onion rings vs. Onion — In-Depth Nutrition Comparison

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How are onion rings and onion different?

  • Onion rings is richer in vitamin K, iron, vitamin B1, manganese, selenium, vitamin B3, and vitamin B2, while onion is higher in vitamin C.
  • Onion rings covers your daily need for vitamin K 28% more than onion.
  • Onion rings contains 93 times more Sodium than onion. Onion rings contains 370mg of Sodium, while onion contains 4mg.
  • Onion is lower in sodium.

Onion rings, breaded, par fried, frozen, prepared, heated in oven and Onions, raw types were used in this article.

Infographic

Onion rings vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +34.8%
Contains more IronIron +495.2%
Contains more CopperCopper +87.2%
Contains more ZincZinc +147.1%
Contains more PhosphorusPhosphorus +144.8%
Contains more ManganeseManganese +169.8%
Contains more SeleniumSelenium +1020%
Contains more PotassiumPotassium +18.7%
Contains less SodiumSodium -98.9%

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%
Onion
Onion
2
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +302.2%
Contains more Vitamin B2Vitamin B2 +329.6%
Contains more Vitamin B3Vitamin B3 +1062.9%
Contains more Vitamin B5Vitamin B5 +139%
Contains more Vitamin KVitamin K +8425%
Contains more FolateFolate +73.7%
Contains more CholineCholine +75.4%
Contains more Vitamin CVitamin C +362.5%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg
~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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +276.4%
Contains more FatsFats +14200%
Contains more CarbsCarbs +261.8%
Contains more OtherOther +300%
Contains more WaterWater +92.2%

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
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated Fat +22976.9%
Contains more Poly. FatPolyunsaturated fat +44800%
Contains less Sat. FatSaturated Fat -98%

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
Onion
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +77.8%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +50.4%
~equal in Fructose ~1.29g
~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 Onion
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion rings Onion Opinion
Calories 276kcal 40kcal Onion rings
Protein 4.14g 1.1g Onion rings
Fats 14.3g 0.1g Onion rings
Vitamin C 1.6mg 7.4mg Onion
Net carbs 31.59g 7.64g Onion rings
Carbs 33.79g 9.34g Onion rings
Magnesium 17mg 10mg Onion rings
Calcium 31mg 23mg Onion rings
Potassium 123mg 146mg Onion
Iron 1.25mg 0.21mg Onion rings
Sugar 5.1g 4.24g Onion
Fiber 2.2g 1.7g Onion rings
Copper 0.073mg 0.039mg Onion rings
Zinc 0.42mg 0.17mg Onion rings
Starch 25.58g 0g Onion rings
Phosphorus 71mg 29mg Onion rings
Sodium 370mg 4mg Onion
Vitamin A 0IU 2IU Onion
Vitamin E 0.46mg 0.02mg Onion rings
Manganese 0.348mg 0.129mg Onion rings
Selenium 5.6µg 0.5µg Onion rings
Vitamin B1 0.185mg 0.046mg Onion rings
Vitamin B2 0.116mg 0.027mg Onion rings
Vitamin B3 1.349mg 0.116mg Onion rings
Vitamin B5 0.294mg 0.123mg Onion rings
Vitamin B6 0.117mg 0.12mg Onion
Vitamin K 34.1µg 0.4µg Onion rings
Folate 33µg 19µg Onion rings
Trans Fat 0.053g 0g Onion
Choline 10.7mg 6.1mg Onion rings
Saturated Fat 2.137g 0.042g Onion
Monounsaturated Fat 3g 0.013g Onion rings
Polyunsaturated fat 7.633g 0.017g Onion rings
Tryptophan 0.07mg 0.014mg Onion rings
Threonine 0.15mg 0.021mg Onion rings
Isoleucine 0.214mg 0.014mg Onion rings
Leucine 0.35mg 0.025mg Onion rings
Lysine 0.151mg 0.039mg Onion rings
Methionine 0.081mg 0.002mg Onion rings
Phenylalanine 0.243mg 0.025mg Onion rings
Valine 0.216mg 0.021mg Onion rings
Histidine 0.109mg 0.014mg Onion rings
Fructose 1.26g 1.29g Onion
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-6 - Eicosadienoic acid 0.003g 0g 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
27%
Onion rings
8%
Onion

Comparison summary

Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.2)
Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 2.095g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.