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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.
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% 4% 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

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%

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
Calories 276kcal 112kcal Onion rings
Protein 4.14g 0.38g Onion rings
Fats 14.3g 0.14g Onion rings
Vitamin C 1.6mg 4mg Poi
Net carbs 31.59g 26.83g Onion rings
Carbs 33.79g 27.23g Onion rings
Magnesium 17mg 24mg Poi
Calcium 31mg 16mg Onion rings
Potassium 123mg 183mg Poi
Iron 1.25mg 0.88mg Onion rings
Sugar 5.1g 0.39g Poi
Fiber 2.2g 0.4g Onion rings
Copper 0.073mg 0.166mg Poi
Zinc 0.42mg 0.22mg Onion rings
Starch 25.58g Onion rings
Phosphorus 71mg 39mg Onion rings
Sodium 370mg 12mg Poi
Vitamin A 0IU 66IU Poi
Vitamin A 0µg 3µg Poi
Vitamin E 0.46mg 2.3mg Poi
Manganese 0.348mg 0.37mg Poi
Selenium 5.6µg 0.7µg Onion rings
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
Vitamin K 34.1µg 1µg Onion rings
Folate 33µg 21µg Onion rings
Trans Fat 0.053g 0g Poi
Choline 10.7mg 16.7mg Poi
Saturated Fat 2.137g 0.029g Poi
Monounsaturated Fat 3g 0.011g Onion rings
Polyunsaturated fat 7.633g 0.058g 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
Fructose 1.26g Onion rings
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-6 - Eicosadienoic acid 0.003g 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 Poi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Onion rings
18%
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.