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  6. Onion rings vs. Poi

Onion rings vs. Poi — In-Depth Nutrition Comparison

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A recap on 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.
Onion rings
Onion rings
5
:
5
Poi
Poi
Contains more Calcium +93.8%
Contains more Iron +42%
Contains more Phosphorus +82.1%
Contains more Zinc +90.9%
Contains more Selenium +700%
Contains more Magnesium +41.2%
Contains more Potassium +48.8%
Contains less Sodium -96.8%
Contains more Copper +127.4%
Equal in Manganese - 0.37
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +93.8%
Contains more Iron +42%
Contains more Phosphorus +82.1%
Contains more Zinc +90.9%
Contains more Selenium +700%
Contains more Magnesium +41.2%
Contains more Potassium +48.8%
Contains less Sodium -96.8%
Contains more Copper +127.4%
Equal in Manganese - 0.37

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
Poi
Poi
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +22.6%
Contains more Folate +57.1%
Contains more Vitamin K +3310%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +150%
Contains more Vitamin B6 +133.3%
Equal in Vitamin B5 - 0.293
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%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +22.6%
Contains more Folate +57.1%
Contains more Vitamin K +3310%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +150%
Contains more Vitamin B6 +133.3%
Equal in Vitamin B5 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Poi
Poi
Contains more Protein +989.5%
Contains more Fats +10114.3%
Contains more Carbs +24.1%
Contains more Other +129.5%
Contains more Water +54.5%
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
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +989.5%
Contains more Fats +10114.3%
Contains more Carbs +24.1%
Contains more Other +129.5%
Contains more Water +54.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +27172.7%
Contains more Polyunsaturated fat +13060.3%
Contains less Saturated Fat -98.6%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +27172.7%
Contains more Polyunsaturated fat +13060.3%
Contains less Saturated Fat -98.6%

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 Poi
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 Poi Opinion
Net carbs 31.59g 26.83g Onion rings
Protein 4.14g 0.38g Onion rings
Fats 14.3g 0.14g Onion rings
Carbs 33.79g 27.23g Onion rings
Calories 276kcal 112kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 0.39g Poi
Fiber 2.2g 0.4g Onion rings
Calcium 31mg 16mg Onion rings
Iron 1.25mg 0.88mg Onion rings
Magnesium 17mg 24mg Poi
Phosphorus 71mg 39mg Onion rings
Potassium 123mg 183mg Poi
Sodium 370mg 12mg Poi
Zinc 0.42mg 0.22mg Onion rings
Copper 0.073mg 0.166mg Poi
Manganese 0.348mg 0.37mg Poi
Selenium 5.6µg 0.7µg Onion rings
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.46mg 2.3mg Poi
Vitamin C 1.6mg 4mg Poi
Vitamin B1 0.185mg 0.13mg Onion rings
Vitamin B2 0.116mg 0.04mg Onion rings
Vitamin B3 1.349mg 1.1mg Onion rings
Vitamin B5 0.294mg 0.293mg Onion rings
Vitamin B6 0.117mg 0.273mg Poi
Folate 33µg 21µg Onion rings
Vitamin K 34.1µg 1µg Onion rings
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 Poi
Saturated Fat 2.137g 0.029g Poi
Monounsaturated Fat 3g 0.011g Onion rings
Polyunsaturated fat 7.633g 0.058g 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 Poi
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
19%
Poi
Minerals Daily Need Coverage Score
27%
Onion rings
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.71g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 358mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 2.108g)
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. 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.