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, fats, protein, selenium, and fiber, 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 102 times more fats than poi. While onion rings contains 14.3g of fats, poi contains only 0.14g.
The amount of saturated fat in poi is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Onion rings

Poi

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Onion rings

Poi

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.293mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	7.633g	0.058g	51%
Omega-3 (ALA)	0.789g		49%
Omega-6 (Linoleic acid)	6.346g		37%
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%
Iron	1.25mg	0.88mg	5%
Phosphorus	71mg	39mg	5%
Vitamin B1	0.185mg	0.13mg	5%
Vitamin C	1.6mg	4mg	3%
Folate	33µg	21µg	3%
Carbs	33.79g	27.23g	2%
Magnesium	17mg	24mg	2%
Calcium	31mg	16mg	2%
Potassium	123mg	183mg	2%
Zinc	0.42mg	0.22mg	2%
Vitamin B3	1.349mg	1.1mg	2%
Fructose	1.26g		2%
Manganese	0.348mg	0.37mg	1%
Choline	10.7mg	16.7mg	1%
Protein per 100 calories	1.5g	0.34g	N/A
Calories per 10 g protein	667kcal	2947kcal	N/A
Weight per 100 calories	36g	89g	N/A
Unsaturated / Saturated Fat ratio	5	2.4	N/A
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-6 (Gamma-linolenic acid)	0.047g		N/A
Omega-6 (Eicosadienoic acid)	0.003g		N/A