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  6. Onion rings vs. Spinach

Onion rings vs. Spinach — In-Depth Nutrition Comparison

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The main differences between Onion rings and Spinach

  • Spinach is richer than Onion rings in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Copper, Vitamin E , and Calcium.
  • Daily need coverage for Vitamin K from Spinach is 383% higher.
  • Onion rings contains 5 times more Sodium than Spinach. Onion rings contains 370mg of Sodium, while Spinach contains 70mg.

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

Infographic

Onion rings vs Spinach 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
2
:
8
Spinach
Spinach
Contains more Phosphorus +26.8%
Contains more Selenium +273.3%
Contains more Calcium +338.7%
Contains more Iron +185.6%
Contains more Magnesium +411.8%
Contains more Potassium +278.9%
Contains less Sodium -81.1%
Contains more Zinc +81%
Contains more Copper +138.4%
Contains more Manganese +168.7%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +26.8%
Contains more Selenium +273.3%
Contains more Calcium +338.7%
Contains more Iron +185.6%
Contains more Magnesium +411.8%
Contains more Potassium +278.9%
Contains less Sodium -81.1%
Contains more Zinc +81%
Contains more Copper +138.4%
Contains more Manganese +168.7%

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
3
:
7
Spinach
Spinach
Contains more Vitamin B1 +94.7%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B5 +102.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +352.2%
Contains more Vitamin C +512.5%
Contains more Vitamin B2 +103.4%
Contains more Vitamin B6 +106.8%
Contains more Folate +342.4%
Contains more Vitamin K +1347.5%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B1 +94.7%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B5 +102.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +352.2%
Contains more Vitamin C +512.5%
Contains more Vitamin B2 +103.4%
Contains more Vitamin B6 +106.8%
Contains more Folate +342.4%
Contains more Vitamin K +1347.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
3
:
2
Spinach
Spinach
Contains more Protein +39.4%
Contains more Fats +5400%
Contains more Carbs +801.1%
Contains more Water +96.7%
Contains more Other +29.3%
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +39.4%
Contains more Fats +5400%
Contains more Carbs +801.1%
Contains more Water +96.7%
Contains more Other +29.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +49900%
Contains more Polyunsaturated fat +6902.8%
Contains less Saturated Fat -98%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +49900%
Contains more Polyunsaturated fat +6902.8%
Contains less Saturated Fat -98%

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

All nutrients comparison - raw data values

Nutrient Onion rings Spinach Opinion
Net carbs 31.59g 1.35g Onion rings
Protein 4.14g 2.97g Onion rings
Fats 14.3g 0.26g Onion rings
Carbs 33.79g 3.75g Onion rings
Calories 276kcal 23kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 0.43g Spinach
Fiber 2.2g 2.4g Spinach
Calcium 31mg 136mg Spinach
Iron 1.25mg 3.57mg Spinach
Magnesium 17mg 87mg Spinach
Phosphorus 71mg 56mg Onion rings
Potassium 123mg 466mg Spinach
Sodium 370mg 70mg Spinach
Zinc 0.42mg 0.76mg Spinach
Copper 0.073mg 0.174mg Spinach
Manganese 0.348mg 0.935mg Spinach
Selenium 5.6µg 1.5µg Onion rings
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 0.46mg 2.08mg Spinach
Vitamin C 1.6mg 9.8mg Spinach
Vitamin B1 0.185mg 0.095mg Onion rings
Vitamin B2 0.116mg 0.236mg Spinach
Vitamin B3 1.349mg 0.49mg Onion rings
Vitamin B5 0.294mg 0.145mg Onion rings
Vitamin B6 0.117mg 0.242mg Spinach
Folate 33µg 146µg Spinach
Vitamin K 34.1µg 493.6µg Spinach
Tryptophan 0.07mg 0.04mg Onion rings
Threonine 0.15mg 0.127mg Onion rings
Isoleucine 0.214mg 0.152mg Onion rings
Leucine 0.35mg 0.231mg Onion rings
Lysine 0.151mg 0.182mg Spinach
Methionine 0.081mg 0.055mg Onion rings
Phenylalanine 0.243mg 0.134mg Onion rings
Valine 0.216mg 0.168mg Onion rings
Histidine 0.109mg 0.066mg Onion rings
Trans Fat 0.053g 0g Spinach
Saturated Fat 2.137g 0.043g Spinach
Monounsaturated Fat 3g 0.006g Onion rings
Polyunsaturated fat 7.633g 0.109g 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 Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
27%
Onion rings
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 4.67g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 300mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 2.094g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 32)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.