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  6. Onion rings vs. Wakame

Onion rings vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between Onion rings and Wakame

  • Onion rings is higher in Vitamin K, and Vitamin B1, yet Wakame is higher in Manganese, Folate, Copper, Magnesium, Calcium, and Iron.
  • Wakame covers your daily Manganese needs 46% more than Onion rings.
  • Onion rings contains 16 times more Saturated Fat than Wakame. While Onion rings contains 2.137g of Saturated Fat, Wakame contains only 0.13g.

Food varieties used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Seaweed, wakame, raw.

Infographic

Onion rings vs Wakame 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
Wakame
Wakame
Contains more Potassium +146%
Contains less Sodium -57.6%
Contains more Zinc +10.5%
Contains more Selenium +700%
Contains more Calcium +383.9%
Contains more Iron +74.4%
Contains more Magnesium +529.4%
Contains more Phosphorus +12.7%
Contains more Copper +289%
Contains more Manganese +302.3%
Equal in Zinc - 0.38
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +146%
Contains less Sodium -57.6%
Contains more Zinc +10.5%
Contains more Selenium +700%
Contains more Calcium +383.9%
Contains more Iron +74.4%
Contains more Magnesium +529.4%
Contains more Phosphorus +12.7%
Contains more Copper +289%
Contains more Manganese +302.3%
Equal in Zinc - 0.38

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
Wakame
Wakame
Contains more Vitamin B1 +208.3%
Contains more Vitamin B6 +5750%
Contains more Vitamin K +543.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +117.4%
Contains more Vitamin C +87.5%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +137.1%
Contains more Folate +493.9%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B1 +208.3%
Contains more Vitamin B6 +5750%
Contains more Vitamin K +543.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +117.4%
Contains more Vitamin C +87.5%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B5 +137.1%
Contains more Folate +493.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
3
:
2
Wakame
Wakame
Contains more Protein +36.6%
Contains more Fats +2134.4%
Contains more Carbs +269.7%
Contains more Water +72.5%
Contains more Other +414.3%
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +36.6%
Contains more Fats +2134.4%
Contains more Carbs +269.7%
Contains more Water +72.5%
Contains more Other +414.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +5072.4%
Contains more Polyunsaturated fat +3401.4%
Contains less Saturated Fat -93.9%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +5072.4%
Contains more Polyunsaturated fat +3401.4%
Contains less Saturated Fat -93.9%

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

All nutrients comparison - raw data values

Nutrient Onion rings Wakame Opinion
Net carbs 31.59g 8.64g Onion rings
Protein 4.14g 3.03g Onion rings
Fats 14.3g 0.64g Onion rings
Carbs 33.79g 9.14g Onion rings
Calories 276kcal 45kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 0.65g Wakame
Fiber 2.2g 0.5g Onion rings
Calcium 31mg 150mg Wakame
Iron 1.25mg 2.18mg Wakame
Magnesium 17mg 107mg Wakame
Phosphorus 71mg 80mg Wakame
Potassium 123mg 50mg Onion rings
Sodium 370mg 872mg Onion rings
Zinc 0.42mg 0.38mg Onion rings
Copper 0.073mg 0.284mg Wakame
Manganese 0.348mg 1.4mg Wakame
Selenium 5.6µg 0.7µg Onion rings
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.46mg 1mg Wakame
Vitamin C 1.6mg 3mg Wakame
Vitamin B1 0.185mg 0.06mg Onion rings
Vitamin B2 0.116mg 0.23mg Wakame
Vitamin B3 1.349mg 1.6mg Wakame
Vitamin B5 0.294mg 0.697mg Wakame
Vitamin B6 0.117mg 0.002mg Onion rings
Folate 33µg 196µg Wakame
Vitamin K 34.1µg 5.3µg Onion rings
Tryptophan 0.07mg 0.035mg Onion rings
Threonine 0.15mg 0.165mg Wakame
Isoleucine 0.214mg 0.087mg Onion rings
Leucine 0.35mg 0.257mg Onion rings
Lysine 0.151mg 0.112mg Onion rings
Methionine 0.081mg 0.063mg Onion rings
Phenylalanine 0.243mg 0.112mg Onion rings
Valine 0.216mg 0.209mg Onion rings
Histidine 0.109mg 0.015mg Onion rings
Trans Fat 0.053g 0g Wakame
Saturated Fat 2.137g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 3g 0.058g Onion rings
Polyunsaturated fat 7.633g 0.218g 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 Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
27%
Onion rings
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 4.45g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 2.007g)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Onion rings
Onion rings contains less Sodium (difference - 502mg)
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 ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.