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  6. Onion rings vs. Poi

Onion rings vs. Poi — In-Depth Nutrition Comparison

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A recap on the differences between onion rings and poi

  • Onion rings is higher in vitamin K, selenium, fiber, and vitamin B2, yet poi is higher in vitamin E, vitamin B6, and copper.
  • Onion rings covers your daily vitamin K needs 28% more than poi.
  • Onion rings contains 74 times more saturated fat than poi. While onion rings contains 2.137g of saturated fat, poi contains only 0.029g.

Food varieties used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Poi.

Infographic

Onion rings vs Poi 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%
Poi
Poi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more CalciumCalcium +93.8%
Contains more IronIron +42%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +82.1%
Contains more SeleniumSelenium +700%
Contains more MagnesiumMagnesium +41.2%
Contains more PotassiumPotassium +48.8%
Contains more CopperCopper +127.4%
Contains less SodiumSodium -96.8%
~equal in Manganese ~0.37mg

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%
Poi
Poi
5
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 13% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +22.6%
Contains more Vitamin KVitamin K +3310%
Contains more FolateFolate +57.1%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more CholineCholine +56.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.293mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion rings Poi DV% diff.
Polyunsaturated fat 7.633g 0.058g 51%
Vitamin K 34.1µg 1µg 28%
Fats 14.3g 0.14g 22%
Sodium 370mg 12mg 16%
Vitamin E 0.46mg 2.3mg 12%
Vitamin B6 0.117mg 0.273mg 12%
Starch 25.58g 11%
Copper 0.073mg 0.166mg 10%
Saturated fat 2.137g 0.029g 10%
Selenium 5.6µg 0.7µg 9%
Calories 276kcal 112kcal 8%
Protein 4.14g 0.38g 8%
Fiber 2.2g 0.4g 7%
Monounsaturated fat 3g 0.011g 7%
Vitamin B2 0.116mg 0.04mg 6%
Vitamin B1 0.185mg 0.13mg 5%
Iron 1.25mg 0.88mg 5%
Phosphorus 71mg 39mg 5%
Folate 33µg 21µg 3%
Vitamin C 1.6mg 4mg 3%
Fructose 1.26g 2%
Vitamin B3 1.349mg 1.1mg 2%
Zinc 0.42mg 0.22mg 2%
Potassium 123mg 183mg 2%
Calcium 31mg 16mg 2%
Magnesium 17mg 24mg 2%
Carbs 33.79g 27.23g 2%
Manganese 0.348mg 0.37mg 1%
Choline 10.7mg 16.7mg 1%
Net carbs 31.59g 26.83g N/A
Sugar 5.1g 0.39g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.294mg 0.293mg 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 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
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +989.5%
Contains more FatsFats +10114.3%
Contains more CarbsCarbs +24.1%
Contains more OtherOther +129.5%
Contains more WaterWater +54.5%

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
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +27172.7%
Contains more Poly. FatPolyunsaturated fat +13060.3%
Contains less Sat. FatSaturated fat -98.6%

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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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.