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  6. Onion rings vs. Pumpkin

Onion rings vs. Pumpkin — In-Depth Nutrition Comparison

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How are Onion rings and Pumpkin different?

  • Onion rings is higher in Vitamin K, Vitamin B1, Manganese, Selenium, Iron, Folate, and Phosphorus, however, Pumpkin is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin A RAE from Pumpkin is 32% higher.
  • Onion rings contains 370 times more Sodium than Pumpkin. While Onion rings contains 370mg of Sodium, Pumpkin contains only 1mg.

Onion rings, breaded, par fried, frozen, prepared, heated in oven and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Onion rings vs Pumpkin 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
7
:
3
Pumpkin
Pumpkin
Contains more Calcium +106.7%
Contains more Iron +119.3%
Contains more Magnesium +88.9%
Contains more Phosphorus +136.7%
Contains more Zinc +82.6%
Contains more Manganese +291%
Contains more Selenium +2700%
Contains more Potassium +87%
Contains less Sodium -99.7%
Contains more Copper +24.7%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +106.7%
Contains more Iron +119.3%
Contains more Magnesium +88.9%
Contains more Phosphorus +136.7%
Contains more Zinc +82.6%
Contains more Manganese +291%
Contains more Selenium +2700%
Contains more Potassium +87%
Contains less Sodium -99.7%
Contains more Copper +24.7%

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
7
:
3
Pumpkin
Pumpkin
Contains more Vitamin B1 +496.8%
Contains more Vitamin B2 +48.7%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +165.9%
Contains more Folate +266.7%
Contains more Vitamin K +4162.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +73.9%
Contains more Vitamin C +193.8%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin B1 +496.8%
Contains more Vitamin B2 +48.7%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +165.9%
Contains more Folate +266.7%
Contains more Vitamin K +4162.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +73.9%
Contains more Vitamin C +193.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Pumpkin
Pumpkin
Contains more Protein +475%
Contains more Fats +20328.6%
Contains more Carbs +589.6%
Contains more Other +125.8%
Contains more Water +102%
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
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +475%
Contains more Fats +20328.6%
Contains more Carbs +589.6%
Contains more Other +125.8%
Contains more Water +102%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +33233.3%
Contains more Polyunsaturated fat +190725%
Contains less Saturated Fat -98.3%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +33233.3%
Contains more Polyunsaturated fat +190725%
Contains less Saturated Fat -98.3%

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 Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion rings Pumpkin Opinion
Net carbs 31.59g 3.8g Onion rings
Protein 4.14g 0.72g Onion rings
Fats 14.3g 0.07g Onion rings
Carbs 33.79g 4.9g Onion rings
Calories 276kcal 20kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 2.08g Pumpkin
Fiber 2.2g 1.1g Onion rings
Calcium 31mg 15mg Onion rings
Iron 1.25mg 0.57mg Onion rings
Magnesium 17mg 9mg Onion rings
Phosphorus 71mg 30mg Onion rings
Potassium 123mg 230mg Pumpkin
Sodium 370mg 1mg Pumpkin
Zinc 0.42mg 0.23mg Onion rings
Copper 0.073mg 0.091mg Pumpkin
Manganese 0.348mg 0.089mg Onion rings
Selenium 5.6µg 0.2µg Onion rings
Vitamin A 0IU 5755IU Pumpkin
Vitamin A RAE 0µg 288µg Pumpkin
Vitamin E 0.46mg 0.8mg Pumpkin
Vitamin C 1.6mg 4.7mg Pumpkin
Vitamin B1 0.185mg 0.031mg Onion rings
Vitamin B2 0.116mg 0.078mg Onion rings
Vitamin B3 1.349mg 0.413mg Onion rings
Vitamin B5 0.294mg 0.201mg Onion rings
Vitamin B6 0.117mg 0.044mg Onion rings
Folate 33µg 9µg Onion rings
Vitamin K 34.1µg 0.8µg Onion rings
Tryptophan 0.07mg 0.009mg Onion rings
Threonine 0.15mg 0.021mg Onion rings
Isoleucine 0.214mg 0.023mg Onion rings
Leucine 0.35mg 0.034mg Onion rings
Lysine 0.151mg 0.039mg Onion rings
Methionine 0.081mg 0.008mg Onion rings
Phenylalanine 0.243mg 0.023mg Onion rings
Valine 0.216mg 0.025mg Onion rings
Histidine 0.109mg 0.011mg Onion rings
Trans Fat 0.053g 0g Pumpkin
Saturated Fat 2.137g 0.037g Pumpkin
Monounsaturated Fat 3g 0.009g Onion rings
Polyunsaturated fat 7.633g 0.004g 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 Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Onion rings
37%
Pumpkin
Minerals Daily Need Coverage Score
27%
Onion rings
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 369mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 2.1g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 52)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.2)
Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.