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  6. Onion rings vs. Water chestnuts

Onion rings vs. Water chestnuts — In-Depth Nutrition Comparison

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The main differences between Onion rings and Water chestnuts

  • Onion rings is richer in Vitamin K, Iron, and Selenium, yet Water chestnuts are richer in Copper, Vitamin B6, Potassium, and Vitamin B2.
  • Daily need coverage for Vitamin K from Onion rings is 28% higher.
  • Onion rings contains 82 times more Saturated Fat than Water chestnuts. Onion rings contains 2.137g of Saturated Fat, while Water chestnuts contain 0.026g.

Food types used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Waterchestnuts, chinese, (matai), raw.

Infographic

Onion rings vs Water chestnuts 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
5
:
5
Water chestnuts
Water chestnuts
Contains more Calcium +181.8%
Contains more Iron +1983.3%
Contains more Phosphorus +12.7%
Contains more Selenium +700%
Contains more Magnesium +29.4%
Contains more Potassium +374.8%
Contains less Sodium -96.2%
Contains more Zinc +19%
Contains more Copper +346.6%
Equal in Manganese - 0.331
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +181.8%
Contains more Iron +1983.3%
Contains more Phosphorus +12.7%
Contains more Selenium +700%
Contains more Magnesium +29.4%
Contains more Potassium +374.8%
Contains less Sodium -96.2%
Contains more Zinc +19%
Contains more Copper +346.6%
Equal in Manganese - 0.331

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
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin B1 +32.1%
Contains more Vitamin B3 +34.9%
Contains more Folate +106.3%
Contains more Vitamin K +11266.7%
Contains more Vitamin E +160.9%
Contains more Vitamin C +150%
Contains more Vitamin B2 +72.4%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +180.3%
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%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B3 +34.9%
Contains more Folate +106.3%
Contains more Vitamin K +11266.7%
Contains more Vitamin E +160.9%
Contains more Vitamin C +150%
Contains more Vitamin B2 +72.4%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +180.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Water chestnuts
Water chestnuts
Contains more Protein +195.7%
Contains more Fats +14200%
Contains more Carbs +41.1%
Contains more Other +27.3%
Contains more Water +58.4%
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
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Protein +195.7%
Contains more Fats +14200%
Contains more Carbs +41.1%
Contains more Other +27.3%
Contains more Water +58.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +149900%
Contains more Polyunsaturated fat +17651.2%
Contains less Saturated Fat -98.8%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +149900%
Contains more Polyunsaturated fat +17651.2%
Contains less Saturated Fat -98.8%

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

All nutrients comparison - raw data values

Nutrient Onion rings Water chestnuts Opinion
Net carbs 31.59g 20.94g Onion rings
Protein 4.14g 1.4g Onion rings
Fats 14.3g 0.1g Onion rings
Carbs 33.79g 23.94g Onion rings
Calories 276kcal 97kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 4.8g Water chestnuts
Fiber 2.2g 3g Water chestnuts
Calcium 31mg 11mg Onion rings
Iron 1.25mg 0.06mg Onion rings
Magnesium 17mg 22mg Water chestnuts
Phosphorus 71mg 63mg Onion rings
Potassium 123mg 584mg Water chestnuts
Sodium 370mg 14mg Water chestnuts
Zinc 0.42mg 0.5mg Water chestnuts
Copper 0.073mg 0.326mg Water chestnuts
Manganese 0.348mg 0.331mg Onion rings
Selenium 5.6µg 0.7µg Onion rings
Vitamin E 0.46mg 1.2mg Water chestnuts
Vitamin C 1.6mg 4mg Water chestnuts
Vitamin B1 0.185mg 0.14mg Onion rings
Vitamin B2 0.116mg 0.2mg Water chestnuts
Vitamin B3 1.349mg 1mg Onion rings
Vitamin B5 0.294mg 0.479mg Water chestnuts
Vitamin B6 0.117mg 0.328mg Water chestnuts
Folate 33µg 16µg 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 Water chestnuts
Saturated Fat 2.137g 0.026g Water chestnuts
Monounsaturated Fat 3g 0.002g Onion rings
Polyunsaturated fat 7.633g 0.043g 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 Water chestnuts
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
21%
Water chestnuts
Minerals Daily Need Coverage Score
27%
Onion rings
27%
Water chestnuts

Comparison summary

Which food is lower in Sugar?
Water chestnuts
Water chestnuts is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 356mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 2.111g)
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 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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.