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  6. Onion rings vs. Salsify

Onion rings vs. Salsify — In-Depth Nutrition Comparison

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The main differences between Onion rings and Salsify

  • Onion rings is richer in Vitamin K, Vitamin B1, Selenium, Iron, Manganese, and Vitamin B3, yet Salsify is richer in Vitamin B6.
  • Daily need coverage for Vitamin K from Onion rings is 28% higher.
  • Onion rings contains 52 times more Saturated Fat than Salsify. Onion rings contains 2.137g of Saturated Fat, while Salsify contains 0.041g.

Food types used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Salsify, cooked, boiled, drained, without salt.

Infographic

Onion rings vs Salsify 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
6
:
4
Salsify
Salsify
Contains more Iron +127.3%
Contains more Phosphorus +26.8%
Contains more Zinc +40%
Contains more Manganese +65.7%
Contains more Selenium +833.3%
Contains more Calcium +51.6%
Contains more Potassium +130.1%
Contains less Sodium -95.7%
Equal in Magnesium - 18
Equal in Copper - 0.07
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Iron +127.3%
Contains more Phosphorus +26.8%
Contains more Zinc +40%
Contains more Manganese +65.7%
Contains more Selenium +833.3%
Contains more Calcium +51.6%
Contains more Potassium +130.1%
Contains less Sodium -95.7%
Equal in Magnesium - 18
Equal in Copper - 0.07

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
:
3
Salsify
Salsify
Contains more Vitamin E +142.1%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B3 +244.1%
Contains more Folate +120%
Contains more Vitamin K +11266.7%
Contains more Vitamin C +187.5%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B6 +86.3%
Equal in Vitamin B5 - 0.276
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin E +142.1%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B3 +244.1%
Contains more Folate +120%
Contains more Vitamin K +11266.7%
Contains more Vitamin C +187.5%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B6 +86.3%
Equal in Vitamin B5 - 0.276

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Salsify
Salsify
Contains more Protein +51.6%
Contains more Fats +8311.8%
Contains more Carbs +120%
Contains more Other +89.2%
Contains more Water +74.7%
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
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Protein +51.6%
Contains more Fats +8311.8%
Contains more Carbs +120%
Contains more Other +89.2%
Contains more Water +74.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +99900%
Contains more Polyunsaturated fat +10214.9%
Contains less Saturated Fat -98.1%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +99900%
Contains more Polyunsaturated fat +10214.9%
Contains less Saturated Fat -98.1%

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

All nutrients comparison - raw data values

Nutrient Onion rings Salsify Opinion
Net carbs 31.59g 12.26g Onion rings
Protein 4.14g 2.73g Onion rings
Fats 14.3g 0.17g Onion rings
Carbs 33.79g 15.36g Onion rings
Calories 276kcal 68kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 2.9g Salsify
Fiber 2.2g 3.1g Salsify
Calcium 31mg 47mg Salsify
Iron 1.25mg 0.55mg Onion rings
Magnesium 17mg 18mg Salsify
Phosphorus 71mg 56mg Onion rings
Potassium 123mg 283mg Salsify
Sodium 370mg 16mg Salsify
Zinc 0.42mg 0.3mg Onion rings
Copper 0.073mg 0.07mg Onion rings
Manganese 0.348mg 0.21mg Onion rings
Selenium 5.6µg 0.6µg Onion rings
Vitamin E 0.46mg 0.19mg Onion rings
Vitamin C 1.6mg 4.6mg Salsify
Vitamin B1 0.185mg 0.056mg Onion rings
Vitamin B2 0.116mg 0.173mg Salsify
Vitamin B3 1.349mg 0.392mg Onion rings
Vitamin B5 0.294mg 0.276mg Onion rings
Vitamin B6 0.117mg 0.218mg Salsify
Folate 33µg 15µg Onion rings
Vitamin K 34.1µg 0.3µg 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 Salsify
Saturated Fat 2.137g 0.041g Salsify
Monounsaturated Fat 3g 0.003g Onion rings
Polyunsaturated fat 7.633g 0.074g 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 Salsify
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
13%
Salsify
Minerals Daily Need Coverage Score
27%
Onion rings
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 354mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 2.096g)
Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
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 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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.