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  6. Onion rings vs. Sweet potato

Onion rings vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between Onion rings and Sweet potato

  • Onion rings is richer in Vitamin K, and Selenium, yet Sweet potato is richer in Vitamin A RAE, Vitamin C, Vitamin B6, Vitamin B5, Potassium, and Copper.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 107% higher.
  • Onion rings contains 41 times more Saturated Fat than Sweet potato. Onion rings contains 2.137g of Saturated Fat, while Sweet potato contains 0.052g.

Food types used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Onion rings vs Sweet potato 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
4
:
6
Sweet potato
Sweet potato
Contains more Iron +81.2%
Contains more Phosphorus +31.5%
Contains more Zinc +31.3%
Contains more Selenium +2700%
Contains more Calcium +22.6%
Contains more Magnesium +58.8%
Contains more Potassium +286.2%
Contains less Sodium -90.3%
Contains more Copper +120.5%
Contains more Manganese +42.8%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Iron +81.2%
Contains more Phosphorus +31.5%
Contains more Zinc +31.3%
Contains more Selenium +2700%
Contains more Calcium +22.6%
Contains more Magnesium +58.8%
Contains more Potassium +286.2%
Contains less Sodium -90.3%
Contains more Copper +120.5%
Contains more Manganese +42.8%

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.
Onion rings
Onion rings
4
:
6
Sweet potato
Sweet potato
Contains more Vitamin B1 +72.9%
Contains more Folate +450%
Contains more Vitamin K +1382.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +54.3%
Contains more Vitamin C +1125%
Contains more Vitamin B3 +10.2%
Contains more Vitamin B5 +200.7%
Contains more Vitamin B6 +144.4%
Equal in Vitamin B2 - 0.106
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin B1 +72.9%
Contains more Folate +450%
Contains more Vitamin K +1382.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +54.3%
Contains more Vitamin C +1125%
Contains more Vitamin B3 +10.2%
Contains more Vitamin B5 +200.7%
Contains more Vitamin B6 +144.4%
Equal in Vitamin B2 - 0.106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Sweet potato
Sweet potato
Contains more Protein +106%
Contains more Fats +9433.3%
Contains more Carbs +63.2%
Contains more Water +63.4%
Equal in Other - 1.35
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
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +106%
Contains more Fats +9433.3%
Contains more Carbs +63.2%
Contains more Water +63.4%
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +149900%
Contains more Polyunsaturated fat +8196.7%
Contains less Saturated Fat -97.6%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +149900%
Contains more Polyunsaturated fat +8196.7%
Contains less Saturated Fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion rings
Onion rings
4
:
2
Sweet potato
Sweet potato
Contains more Starch +262.8%
Contains more Glucose +129.8%
Contains more Fructose +152%
Contains more Lactose +∞%
Contains more Sucrose +29.5%
Contains more Maltose +372.7%
Onion rings
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
Sweet potato
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more Starch +262.8%
Contains more Glucose +129.8%
Contains more Fructose +152%
Contains more Lactose +∞%
Contains more Sucrose +29.5%
Contains more Maltose +372.7%

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

All nutrients comparison - raw data values

Nutrient Onion rings Sweet potato Opinion
Net carbs 31.59g 17.41g Onion rings
Protein 4.14g 2.01g Onion rings
Fats 14.3g 0.15g Onion rings
Carbs 33.79g 20.71g Onion rings
Calories 276kcal 90kcal Onion rings
Starch 25.58g 7.05g Onion rings
Fructose 1.26g 0.5g Onion rings
Sugar 5.1g 6.48g Onion rings
Fiber 2.2g 3.3g Sweet potato
Calcium 31mg 38mg Sweet potato
Iron 1.25mg 0.69mg Onion rings
Magnesium 17mg 27mg Sweet potato
Phosphorus 71mg 54mg Onion rings
Potassium 123mg 475mg Sweet potato
Sodium 370mg 36mg Sweet potato
Zinc 0.42mg 0.32mg Onion rings
Copper 0.073mg 0.161mg Sweet potato
Manganese 0.348mg 0.497mg Sweet potato
Selenium 5.6µg 0.2µg Onion rings
Vitamin A 0IU 19218IU Sweet potato
Vitamin A RAE 0µg 961µg Sweet potato
Vitamin E 0.46mg 0.71mg Sweet potato
Vitamin C 1.6mg 19.6mg Sweet potato
Vitamin B1 0.185mg 0.107mg Onion rings
Vitamin B2 0.116mg 0.106mg Onion rings
Vitamin B3 1.349mg 1.487mg Sweet potato
Vitamin B5 0.294mg 0.884mg Sweet potato
Vitamin B6 0.117mg 0.286mg Sweet potato
Folate 33µg 6µg Onion rings
Vitamin K 34.1µg 2.3µg Onion rings
Tryptophan 0.07mg 0.04mg Onion rings
Threonine 0.15mg 0.107mg Onion rings
Isoleucine 0.214mg 0.07mg Onion rings
Leucine 0.35mg 0.118mg Onion rings
Lysine 0.151mg 0.084mg Onion rings
Methionine 0.081mg 0.037mg Onion rings
Phenylalanine 0.243mg 0.114mg Onion rings
Valine 0.216mg 0.11mg Onion rings
Histidine 0.109mg 0.039mg Onion rings
Trans Fat 0.053g 0g Sweet potato
Saturated Fat 2.137g 0.052g Sweet potato
Monounsaturated Fat 3g 0.002g Onion rings
Polyunsaturated fat 7.633g 0.092g Onion rings
Omega-6 - Eicosadienoic acid 0.003g 0g 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 Sweet potato
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
120%
Sweet potato
Minerals Daily Need Coverage Score
27%
Onion rings
25%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 334mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 2.085g)
Which food is lower in Sugar?
Onion rings
Onion rings is lower in Sugar (difference - 1.38g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 70)
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)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.