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  6. Onion rings vs. Popcorn

Onion rings vs. Popcorn — In-Depth Nutrition Comparison

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Significant differences between Onion rings and Popcorn

  • Onion rings has more Vitamin K, and Selenium, however, Popcorn is richer in Fiber, Phosphorus, Manganese, Magnesium, Iron, Zinc, and Copper.
  • Popcorn covers your daily Fiber needs 49% more than Onion rings.
  • Popcorn contains less Sodium.

Specific food types used in this comparison are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Snacks, popcorn, air-popped.

Infographic

Onion rings vs Popcorn 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Contains more CalciumCalcium +342.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +747.1%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +155.2%
Contains more CopperCopper +258.9%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +404.2%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +219.8%

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%
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 0% 12% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +58.6%
Contains more Vitamin B1Vitamin B1 +77.9%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin KVitamin K +2741.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more CholineCholine +98.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~31µg

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
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Contains more FatsFats +215%
Contains more WaterWater +1296.7%
Contains more ProteinProtein +212.6%
Contains more CarbsCarbs +130.2%
~equal in Other ~1.42g

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
16% 24% 59%
Saturated Fat: Sat. Fat 0.637 g
Monounsaturated Fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
Contains more Mono. FatMonounsaturated Fat +215.8%
Contains more Poly. FatPolyunsaturated fat +229.3%
Contains less Sat. FatSaturated Fat -70.2%

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
98%
Starch: 54.4 g
Sucrose: 0.72 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +144.4%
Contains more GlucoseGlucose +1771.4%
Contains more FructoseFructose +1700%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +112.7%
~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 Popcorn
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion rings Popcorn Opinion
Calories 276kcal 387kcal Popcorn
Protein 4.14g 12.94g Popcorn
Fats 14.3g 4.54g Onion rings
Vitamin C 1.6mg 0mg Onion rings
Net carbs 31.59g 63.28g Popcorn
Carbs 33.79g 77.78g Popcorn
Magnesium 17mg 144mg Popcorn
Calcium 31mg 7mg Onion rings
Potassium 123mg 329mg Popcorn
Iron 1.25mg 3.19mg Popcorn
Sugar 5.1g 0.87g Popcorn
Fiber 2.2g 14.5g Popcorn
Copper 0.073mg 0.262mg Popcorn
Zinc 0.42mg 3.08mg Popcorn
Starch 25.58g 54.4g Popcorn
Phosphorus 71mg 358mg Popcorn
Sodium 370mg 8mg Popcorn
Vitamin A 0IU 196IU Popcorn
Vitamin A RAE 0µg 10µg Popcorn
Vitamin E 0.46mg 0.29mg Onion rings
Manganese 0.348mg 1.113mg Popcorn
Selenium 5.6µg 0µg Onion rings
Vitamin B1 0.185mg 0.104mg Onion rings
Vitamin B2 0.116mg 0.083mg Onion rings
Vitamin B3 1.349mg 2.308mg Popcorn
Vitamin B5 0.294mg 0.51mg Popcorn
Vitamin B6 0.117mg 0.157mg Popcorn
Vitamin K 34.1µg 1.2µg Onion rings
Folate 33µg 31µg Onion rings
Trans Fat 0.053g Popcorn
Choline 10.7mg 21.2mg Popcorn
Saturated Fat 2.137g 0.637g Popcorn
Monounsaturated Fat 3g 0.95g Onion rings
Polyunsaturated fat 7.633g 2.318g Onion rings
Tryptophan 0.07mg 0.085mg Popcorn
Threonine 0.15mg 0.452mg Popcorn
Isoleucine 0.214mg 0.431mg Popcorn
Leucine 0.35mg 1.473mg Popcorn
Lysine 0.151mg 0.338mg Popcorn
Methionine 0.081mg 0.252mg Popcorn
Phenylalanine 0.243mg 0.59mg Popcorn
Valine 0.216mg 0.607mg Popcorn
Histidine 0.109mg 0.367mg Popcorn
Fructose 1.26g 0.07g Onion rings
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g 0g 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 Popcorn
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
16%
Popcorn
Minerals Daily Need Coverage Score
27%
Onion rings
72%
Popcorn

Comparison summary

Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 4.23g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Popcorn
Popcorn is lower in Saturated Fat (difference - 1.5g)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 62)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/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.